Cajun Chicken and Rice Salad



Serving size

about 2 cups salad
60 Minutes
60 minutes

This recipe can be multiplied, makes good leftovers, and keeps well, refrigerated, for 2-3 days.

Cajun Chicken and Rice Salad


1 tsp. Olive oil
16 ounce Red onion (small onions, peeled)
1 quart Water
16 ounces Boneless, skinless chicken breast
4 cup Water
1 cup Brown rice
16 ounce Grape or cherry tomatoes
1 large Green bell peppers (diced)
2 ounce Feta cheese
1/2 cup 2% milk
1/4 cup chopped Fresh parsley
2 tsp. Salt Free Creole Seasoning
1/4 tsp. Salt
1 to taste Black pepper
12 leaves Fresh basil (chiffonade)


Place a large skillet in the oven and preheat to 325°F. Put the onions in the pan and cover. Roast for about 30 minutes and turn the onions once. Roast for another 20 minutes and remove from the oven to cool.

While the onions are cooking place the quart of water in a medium skillet over medium high heat. When the water is simmering add the chicken breasts and poach for about 20 minutes.

Remove the chicken and cut into cubes and place in a large bowl.

While the onions and chicken are cooking place 4 cups water in a medium sauce pan over high heat. When boiling, add the brown rice and reduce the heat to a simmer. Cook for about 45 minutes until the water has evaporated. Turn off the heat and let stand for about 10 minutes. Place in the bowl with the chicken.

Add the grape tomatoes and bell pepper to the bowl. When the onions are cool coarsely chop and add to the bowl.

Place the feta cheese, milk, parsley, Cajun seasoning, salt and pepper in a blender and puree.

Add the dressing to the bowl and fold together with the basil. Chill for at least an hour, then serve.

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


Avoid this recipe if you are lactose intolerant.

Coumadin® (Warfarin)

This recipe is NOT safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is a low sodium recipe.

Recipe Notes

I was so inspired by all of these ingredients. I found them at my local farmer’s market and they just came together into a wonderfully full-flavored salad. For a good explanation of how to create your own salads see this article on The Summer Salad Construction Kit.

"Ah, summer, what power you have to make us suffer and like it."

Russell Baker, Author