Monday, April 5, 2010

Chicken & Wild Rice Salad with Tangerines & Hazelnuts

This simple grain salad is something I like to make when I cook a whole chicken for soup. I will save some of the breast meat for enchiladas or salads like this one. Now, if you are vegan please read on to see what I do to make this salad sans meat.

First off let me say that this recipe is really for me, my kids don't like it. Ahh, it's all mixed together! That said, my boys, 2 years, are still young enough to eat anything; their palettes are not as discerning as my 5 and 8-year old daughters are. So yes, they will eat some but not much. My best bet is to leave all of the ingredients separate: salad greens, plain wild rice, chicken, hazelnuts, and tangerines in separate groups on a plate. They love it all this way! And since Tom is vegan, has been for 29 years, I make a double batch of the salad and put chicken in half and garbanzo beans in the other half.

I really enjoy the sustainable energy from this super nutritious grain salad, especially after a long morning workout. It keeps me going all afternoon! Wild rice is high in protein and fiber and has a simply delicious, nutty flavor. Combined with tangerines, chicken, hazelnuts, and green onions, you have yourself a balanced lunch!

Method for Cooking a Whole Chicken:

To cook a whole chicken that results in tender meat, make sure to simmer it at a low heat and not boil. Boiling and fast cooking results in tough meat.

1. Rinse the chicken and place into an 8-quart pot. Add 1 large chopped onion, 1 whole head garlic cut in half, 1 to 2 carrots, 3 stalks celery, a large handful of fresh parsley, lots of fresh herbs such as rosemary, thyme, oregano, marjoram, and a few bay leaves. Add 2 teaspoons whole black peppercorns and 1 tablespoon sea salt.

2. Cover the chicken and veggies with water, about 12 cups. Bring to a boil then immediately reduce to a simmer and cook, partially covered, for 1.5 to 2 hours.

3. Place a colander over another clean 8-quart pot or bowl to strain off the broth. Remove the cooked chicken from the colander and place onto a plate to cool. Now you have a delicious, healing, mineral-rich homemade chicken stock to freeze or make soup out of.

Chicken & Wild Rice Salad

Serve this scrumptious salad over mixed organic greens for a balanced meal. This salad is best served at room temperature. This lets the olive oil in the dressing soften. To toast hazelnuts, place them into a shallow baking dish and cook in the oven at 375 degrees for about 12 minutes. Cool on a plate then chop. To cook wild rice, place 2 cups wild rice into a 2-quart pot. Add 5 cups water and a pinch sea salt. Bring to a boil, cover, and reduce heat to a simmer. Cook for 55 to 60 minutes. Let cool in the pot before using for this salad (makes about 9 cups rice).

5 cups cooked wild rice
2 cups cooked, diced chicken
1 cup chopped, toasted hazelnuts
4 tangerines or mandarins, peeled and segmented
4 green onions, sliced into rounds
1/4 to 1/2 cup currants
large handful of fresh parsley, chopped

1/3 cup freshly squeezed orange juice
1/3 cup extra virgin olive oil
2 tablespoons white wine vinegar
1 to 1 1/2 teaspoons Herbamare
freshly ground black pepper

Place all ingredients for the salad into a large bowl. Whisk together the dressing ingredients. Pour over salad and toss well. Serve over organic greens. This recipe will last up to 6 days in the refrigerator. Source:

More Gluten-Free Whole Grain Recipes:

In other News:
Tom has been invited to speak at the IBS Treatment Center in Seattle Tuesday, April 6th, 2010. Maybe he will see some of you there.

He will also be speaking at the Ontario Association of Naturopathic Doctors Conference in Toronto this Saturday, April 10th, 2010. His topic: "When The Intestines Are Damaged, Are There Common Causes?"

Subscribe to this blog via Email
Follow me on Facebook
Follow me on Twitter
Follow me on Instagram

About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!


  1. Wow, awesome post, Ali. So bright, colorful, tasty, and full of info, too. I'd love some of that salad!


  2. Ooh, I love the combination of flavors here! A delicious lunch option I'm definitely going to have to try.

  3. This is a beautiful salad. The combination of wild rice with the hazelnuts and tangerines looks wonderful!

  4. mmm, this looks delish! i love getting back into salads after the dull winter months. i will have to try this! thanks, joanne

  5. This look fabulous! I have made a wild rice salad, but I love the addition of the tangerines and chicken. Can't wait to make it - I will need to share with my friends at work, they will love it!!

  6. I think that I will make this next week with garbanzo beans. It sounds really good! No need to shake or turn hazelnuts while toasting? My husband tried to toast walnuts in the oven, and they caught on fire! Perhaps they prefer the skillet method.
    Do you have some alert if someone comments on an old recipe? I am going to make your delicious Zucchini Bake (fourth or fifth time), and wondered what Tom eats with it?

  7. Thanks gals for the lovely comments.

    Gail - since all comments are in moderation, they come into my email box so I can publish or reject them. I began to get too many strange spam comments with weird links so I moderated all of them. You can leave a comment on any old post and I will publish it. We have not made the zucchini bake in a while - not zucchini season here yet! :) I am sure he would eat some sort of bean dish or bean spread with it along side a large salad. There are so many options! :)

  8. That use one nice looking salad! I like the use of the wild rice.

  9. Looks absolutley delicious! I also want to let you know that I passed on a 'beautiful blogger award' to you on my last post

  10. I made this yesterday, and it was soooo good! I had the rest for lunch today, very satisfying. Nice work!

  11. i was wondering- what do you do with all of the veggies you boiled the chicken with after you remove the chicken? do you keep them with the broth? i always have this problem whenever i make broth ;) thanks!

  12. Thanks for the feedback everyone!

    Noosh - I usually compost those veggies and herbs. Most of their flavors and nutrients end up in the stock so it isn't necessary to keep them. If you have toddlers around you could feed the large, soft carrot chunks to them (I do this sometimes). :)

  13. I made this for dinner tonight. The entire family (except for the weee littles) LOVED it!!! We even have leftovers. So easy too. I have been living out of your cookbook and not only do I feel great knowing that I'm eating better but I also ACTUALLY do feel better! My husband has noticed that he feels better too now that he is avoiding gluten. :) My son is Asperger's and he is GF as well, and your recipes make it easy for us to stick to the diet while still eating delicious food. Thank you for all you do!


Join the Conversation!

I'd love to hear your feedback with my recipes. If you make any changes or substitutions then please share what you did so others can learn.

If you have a question about a recipe, please leave it here. I will do my best to answer it when I have time.

Comment moderation is in place. Your comment will be only be visible here once I publish it.

Thanks and Happy Cooking! ~Ali :)