Arugula salad with chicken breast and vegetables is a vibrant and nutritious choice for any meal. You'll love the peppery arugula paired with tender grilled chicken, colorful bell peppers, and cherry tomatoes. A zesty Cajun marinade adds flavor, while a creamy buttermilk dressing ties everything together. It's easy to customize with your favorite toppings like nuts or cheese. If you're looking for a delicious way to enjoy this salad, there's more to explore about its benefits and preparation!
History
Arugula, also known as rocket, has a rich history that dates back to Roman times when it thrived in Mediterranean climates. Valued for its peppery flavor and numerous health benefits, arugula became a staple in Italian cuisine, often featured in salads with chicken, cheese, and vibrant vegetables.
The rise of health-conscious eating in the 20th century solidified chicken breast's role as a popular salad ingredient, thanks to its lean protein content that pairs perfectly with leafy greens like arugula.
Today, modern culinary trends emphasize fresh, colorful, and nutritious meals, making arugula salads with grilled chicken and assorted vegetables a favorite choice. This evolution showcases how arugula has maintained its relevance while adapting to contemporary dietary preferences.
Recipe
This arugula salad with chicken breast and vibrant vegetables is a delightful way to enjoy a nutritious meal that's packed with flavor and essential nutrients. The combination of tender grilled chicken, peppery arugula, and colorful vegetables not only satisfies your taste buds but also provides a healthy dose of protein and vitamins. The Cajun marinade adds a zesty kick to the chicken, while the homemade buttermilk dressing brings a creamy element that ties all the flavors together beautifully.
Preparing this salad is a breeze, making it perfect for busy weeknights or meal prep. By marinating the chicken ahead of time, you allow the flavors to meld and infuse into the meat, ensuring every bite is juicy and delicious. The fresh vegetables add a crunch and burst of color to the salad, making it visually appealing and enjoyable to eat.
Ingredients:
- 2 chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon Cajun seasoning
- Salt and pepper to taste
- 4 cups arugula
- 1 cup cherry tomatoes, halved
- 1 bell pepper, sliced
- 1/2 red onion, thinly sliced
- 1/2 cup buttermilk
- 1 tablespoon lime juice
- 1 tablespoon chopped cilantro
- 1 clove garlic, minced
Cooking Instructions:
Begin by marinating the chicken breasts in a mixture of olive oil, Cajun seasoning, salt, and pepper for at least 30 minutes, or up to 2 hours for more flavor. Grill the marinated chicken over medium heat for about 6-7 minutes per side or until fully cooked and juices run clear.
Once cooked, let the chicken rest before slicing it into strips. In a large bowl, combine arugula, cherry tomatoes, bell pepper, and red onion. Drizzle with the homemade buttermilk dressing made by whisking together buttermilk, lime juice, cilantro, and minced garlic. Toss the salad gently to coat the ingredients, and top with the sliced chicken before serving.
Extra Tips:
To make this salad even more versatile, feel free to add your favorite vegetables or nuts for extra crunch, such as cucumbers, radishes, or almonds. If you prefer a vegetarian option, substitute the chicken with grilled tofu or chickpeas for a protein-packed alternative.
When storing leftovers, keep the dressing separate to maintain the freshness of the arugula and prevent wilting. This recipe is also great for meal prep; just portion out the salad ingredients and dressing in separate containers for quick assembly throughout the week.
Cooking Steps
To get started on your arugula salad, you'll want to prepare the chicken breast first by marinating it for maximum flavor.
While that's happening, chop up a colorful mix of vegetables to add to your salad.
Don't forget to whip up the dressing—it'll tie everything together beautifully!
Step 1. Prepare Chicken Breast First
Start by marinating boneless, skinless chicken breasts in a mixture of olive oil, Cajun seasoning, kosher salt, and pepper for at least 30 minutes. This enhances flavor and tenderness before you cook.
Next, preheat your grill or grill pan to medium-high heat. Grill the marinated chicken breasts for about 6-7 minutes on each side, ensuring the internal temperature reaches 165°F for safety.
Once cooked, allow the chicken to rest for about 5 minutes; this helps retain juices and improves texture.
Finally, slice the rested chicken into strips or cubes. You'll easily incorporate the sliced chicken into your arugula salad with vegetables, ensuring a balanced distribution throughout the dish.
Enjoy the delicious combination!
Step 2. Chop Vegetables for Salad
Begin by washing all your vegetables thoroughly to eliminate any dirt or pesticides.
Next, grab a sharp knife and cutting board to chop vegetables like tomatoes, bell peppers, and red onions into bite-sized pieces for easy eating.
If you're using fresh corn, cut the kernels off the cob after boiling or grilling; otherwise, just drain the canned corn.
For the red onion, soak it in cold water for a few minutes to tone down its sharpness before adding it to your salad.
Incorporate garlic for an extra flavor kick! Cooking the red lentils beforehand can add a nutritious element to your arugula salad.
Aim for a variety of colors and textures to enhance the visual appeal and nutritional value of your arugula salad recipe, which will complement your grilled chicken breasts perfectly before you add the dressing.
Step 3. Mix Dressing Ingredients Together
Whisk together the dressing ingredients in a mixing bowl or jar for a zesty complement to your arugula salad.
Start by combining 1/4 cup of olive oil with the juice of 1 lime, minced garlic, chopped cilantro, salt, and black pepper. This dressing recipe balances flavors beautifully, enhancing both the chicken breast and vegetables in your salad.
Blend everything until fully combined, making sure the garlic and cilantro are evenly distributed throughout.
Don't forget to taste your dressing before using it! You might want to adjust the seasoning with a bit more salt, pepper, or lime juice to suit your preferences.
Enjoy the vibrant flavors that elevate your arugula salad to the next level!
Step 4. Toss Salad With Dressing
With the dressing ready to go, it's time to bring your arugula salad to life.
Start by placing the prepped arugula, sliced chicken breast, and chopped vegetables in a large bowl. Drizzle your prepared dressing over the salad, ensuring you add enough to coat everything evenly.
Using tongs or salad servers, gently toss the ingredients together, taking care not to bruise the delicate arugula. For an extra burst of flavor, reserve a small amount of dressing to drizzle on top just before serving.
This step helps maintain the fresh look and crispness of your salad. Serve the tossed arugula salad immediately to enjoy the vibrant flavors and textures at their best!
Step 5. Add Toppings of Choice
What toppings will you choose to elevate your arugula salad? Start by adding toasted nuts like almonds or walnuts for a satisfying crunch and healthy fats.
Fresh fruits, such as sliced pears, apples, or berries, will enhance your salad's flavor profile and add natural sweetness. Additionally, incorporating antioxidants like quercetin from colorful fruits and vegetables can further boost your salad's health benefits. Adding seeds like chia can provide high fiber content, which promotes satiety and helps with weight management.
Crumbled cheese, like feta, goat cheese, or Parmesan, offers a creamy texture that complements the chicken breast beautifully.
Don't forget about additional vegetables; cherry tomatoes, cucumbers, or bell peppers brighten up the dish and boost nutrition.
Finally, drizzle some extra dressing over the top and finish with fresh herbs like cilantro or basil for an aromatic touch.
Incorporating high omega-3 content into your salad with seeds like chia can further enhance its nutritional benefits.
These toppings will make your arugula salad a delightful and vibrant meal!
Final Thoughts
As you consider adding an arugula salad with chicken breast and vegetables to your meal rotation, you'll find it's not just a tasty choice but a nutrient-packed option that supports a healthy lifestyle.
This delicious salad is easy to throw together and perfect for meal prep, allowing you to store ingredients separately for quick assembly. You can customize your Arugula Chicken Salad by adding grilled chicken, crispy tofu, or shrimp, depending on your preference.
Toss in seasonal vegetables like tomatoes and bell peppers for added color and nutrients. Drizzle with a zesty lemon vinaigrette or a creamy buttermilk dressing for an extra flavor boost.
With around 287 calories per serving, it's a satisfying, nutritious option for lunch or dinner.
Frequently Asked Questions
What Does Arugula Pair Well With?
Arugula pairs well with a variety of ingredients, enhancing its flavor and texture.
You'll find that it complements proteins like grilled chicken, shrimp, or crispy tofu beautifully.
Adding sweet fruits such as pears or berries balances its peppery taste, while nuts like walnuts or almonds provide a satisfying crunch.
Pair it with sharp cheeses like feta or goat cheese for creaminess, and finish with a bright dressing to elevate your dish even further.
Is Arugula Salad Healthy?
Oh sure, because who wouldn't want to munch on some fancy greens and call it a meal?
But seriously, arugula salad's actually healthy! It's low in calories, packed with vitamins A, C, and K, and loaded with fiber.
You'll feel full and satisfied, plus those antioxidants are like little warriors battling inflammation in your body.
Is Chicken Breast and Salad a Healthy Meal?
Yes, chicken breast and salad make a healthy meal.
Chicken breast provides lean protein, which helps with muscle maintenance and keeps you feeling full. Pairing it with a variety of colorful vegetables adds essential vitamins and minerals, enhancing your overall nutrition.
The low-calorie nature of salads helps you manage your weight while delivering fiber for digestive health. Together, they create a satisfying dish that supports your wellness goals without compromising flavor.
How Does Rachael Ray Make Chicken Salad?
You won't believe how Rachael Ray transforms chicken salad into a culinary masterpiece!
She starts by marinating boneless, skinless chicken breasts in a flavor explosion of olive oil and spices before grilling them to perfection.
As the chicken rests, she gathers a rainbow of colorful veggies like bell peppers and tomatoes.
For the dressing, she whips up a zesty mix of olive oil and vinegar.
Toss it all together, and you've got a salad that's truly unforgettable!
