Chicken Arugula Salad
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
287 kcal
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Course
Side Dish, Main Course, Salad, Appetizer
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Cuisine
American
Chicken Arugula Salad
Description
The salad begins with chicken breasts marinated in olive oil, Cajun seasoning, salt, and pepper to infuse flavor. After marinating, the chicken is grilled until cooked through and rested before slicing. Meanwhile, fresh vegetables including arugula, cherry tomatoes, bell pepper, red onion, and seeded jalapeño are prepared and combined into a large bowl, along with cooked corn kernels for sweetness and texture contrast. Shaved Parmesan adds a salty, creamy element.
A creamy dressing made by blending buttermilk or yogurt, fresh lime juice, cilantro leaves, minced garlic, salt, and black pepper complements the salad with bright, zesty notes and a cooling contrast to the spiced chicken. The sliced chicken is placed on top of the salad and the dressing is drizzled before serving.
The combination offers a balance of spicy, tangy, earthy, and fresh flavors with varied textures from crunchy vegetables to tender grilled chicken. This salad serves well as a main course or a hearty side. It is suitable for prep and storing components separately to maintain freshness.
Variations include swapping Cajun seasoning for other spice blends, using chicken thighs, and adjusting heat level by including jalapeño seeds. Salads and dressing can be stored chilled separately for several days, facilitating meal prep and portability.
Ingredients
- 1 lb chicken breast boneless skinless
- 2 tbsp olive oil
- 1 tsp cajun spice blend
- salt kosher salt, to taste
- black pepper kosher salt, to taste
- 6 cups arugula fresh
- 1 cup cherry tomato halved
- 1 bell pepper thinly sliced
- 1/2 red onion sliced
- 1 jalapeño peppers seeded and sliced, sliced
- ¼ cup Parmesan Cheese shaved
- 1 corn ear, pre-cooked, yellow
Arugula Salad Dressing:
- 1/2 cup buttermilk or plain/Greek yogurt
- 2 lime juiced
- 1/4 cup cilantro leaves
- 1 clove garlic minced
- salt Kosher salt, cracked black pepper
- black pepper Kosher salt, cracked black pepper
Instructions
- Place the chicken in a ziplock bag together with the oil, cajun, salt and pepper.
- Stir through the bag and allow it to marinate for up to 1 hour.
- Meanwhile, prepare the veggies for the salad and place them in a large bowl.
- In a food processor, add all the ingredients for the dressing and process until smooth.
- Preheat a large grill or a grill pan over medium-high heat.
- Grill the marinated chicken breasts for 6-8 minutes, per side, or until the internal temperature reads 165F.
- Allow the chicken to sit for 5 minutes before slicing it.
- Top the salad with your sliced grilled chicken and drizzle with the dressing.
Notes
- Experiment with different spice blends like Creole, lemon pepper, or garlic herb in place of Cajun seasoning.
- Substitute boneless skinless chicken thighs for breasts if preferred.
- Increase heat by retaining jalapeño seeds or adding additional jalapeños.
- Store salad ingredients and dressing separately in airtight containers for up to 3-4 days to preserve freshness.
- For packed lunches, keep dressing separate until ready to eat to avoid soggy salad.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 287 kcal
% Daily Value*
| Calories | 287kcal | 14% |
| Carbohydrates | 16g | 5% |
| Protein | 29g | 58% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Cholesterol | 81mg | 27% |
| Sodium | 278mg | 12% |
| Potassium | 866mg | 18% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 2358IU | 47% |
| Vitamin C | 69mg | 77% |
| Calcium | 182mg | 18% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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