Chicken and Mushroom Salad


I really enjoy this healthy salad.  Its a warm and cold combination and its easy to make.  Chicken and mushrooms always work well together. Not only that but it is beautiful.

I love wild rice too.  I did want to use just wild rice on its own but it seems that its hard to get hold of hence the reason I chose a mixed variety as I found it in a cheaper local supermarket.

The flavoursome red onions are also an excellent addition to this meal.  I cook the onions slightly because I see this salad as a perfect lunch to take to work – no one wants to take raw onions to work with them and spend the whole afternoon chewing gum to dull down the smell, hence the reason they’re slightly cooked.


It is well known that we are supposed to eat more food earlier on in the day than we are in the evening.  This is commonly forgotten and many people I know skip breakfast (I don’t know how they even cope, I’d be feeling faint by 9 am) and have a little lunch and massive dinner.  I find that it is difficult to not slip into the habit of doing this.

Firstly, your at work for five days out of seven so therefore how can you eat earlier on in the day if your meant to be working?  Also preparing a big nutritious breakfast whilst your getting ready for work isn’t really achievable long term; I struggle enough getting up early enough to put a stew on for tea.  To top the argument off – there is nothing nicer than stuffing yourself with a big dinner and slobbing out on the sofa.  Who wants to spend the whole evening feeling just a little bit empty….?

Its a big argument but I always try to keep it in mind.  I think today’s blog is a good example of a filling lunch.  You’ve got some carbohydrates in there and protein too.  The total calorie count per person comes to 383.  It is high in protein, calcium and iron.


Chicken and Mushroom Salad
From the kitchen of


Serves 2
100 g wild rice with long grain rice
2 chicken breasts
1 clove of garlic (cut into 4)
2 large flat mushrooms
1 tsp mustard seeds
1/2 red onion (diced)
1 tbsp white wine vinegar
85 g watercress
Rind of 1/2 lemon
Cook the rice according to packet instructions.
Preheat the oven at 200ºc/390ºf/gas mark 6.  Place each chicken breast into a foil boat with two pieces of garlic in each and then put both foil boats onto an oven tray.  Cook the chicken in the oven for 20 minutes until it is cooked through.  Slice the chicken once cooled slightly ready to serve.  Cook the mushrooms in the oven on a baking tray for 5- 10 minutes until they are soft.
Using a pestle and mortar, grind the mustard seeds up.
Gently fry the red onion in a small frying pan for a few minutes until they are beginning to soften.  Add the white wine vinegar and the ground mustard seeds and coat the onions.  Put to one side.
Plate up the watercress with the rice and onions mixed through and the chicken and mushrooms on top.  Sprinkle over the lemon rind.


Did you love my Chicken and Bacon Salad?
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