Chicken and arugula salad

Chicken and Arugula Salad – An Explosion of Flavors and Nutrients

Preparation time: 10 minutes
Cooking time: 10 minutes (if preparing the chicken from scratch)
Total: 20 minutes
Servings: 2

This chicken and arugula salad is a perfect example of a quick, healthy meal packed with flavors. It’s a recipe that combines seasonal ingredients with a touch of freshness and intense taste. Arugula, with its distinctive flavor, pairs perfectly with tender chicken, while the homemade dressing adds an extra layer of deliciousness. Let’s discover together how to prepare this delicacy!

Necessary ingredients:

- 200 g chicken breast (grilled or cooked)
- 100 g fresh arugula
- 2 medium tomatoes, finely chopped
- 100 g mozzarella, diced
- 1 small red onion, finely chopped
- 1 tablespoon lemon juice (about half a lemon)

For the dressing:

- 1 tablespoon extra virgin olive oil
- 1 teaspoon red wine vinegar
- 1/2 teaspoon Dijon mustard
- 2 garlic cloves, minced
- Salt and pepper, to taste

Step 1: Preparing the chicken

If you have leftover chicken breast from another meal, you’re on the right track! If not, don’t worry, cooking the chicken is simple. Preheat the grill or skillet over medium heat. If using the grill, lightly oil it to prevent sticking. If opting for the skillet, add 1/2 teaspoon of olive oil.

Cook the chicken breast for 6-7 minutes on each side until golden and juicy. Once done, let it rest for a few minutes, then slice it into strips and drizzle with a little lemon juice. This not only adds flavor but also helps retain the meat's juiciness.

Step 2: Preparing the dressing

In a large bowl, add the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper. Use a whisk or fork to mix the ingredients until the dressing is smooth and slightly emulsified. It’s important to taste the dressing and adjust the seasoning to your liking. You may want to add a bit more mustard for a stronger flavor or more vinegar for a tangier dressing.

Step 3: Assembling the salad

Add the chopped red onion to the bowl with the dressing and mix well. This step is essential as the onion will absorb the flavors of the dressing and become less pungent.

Wash the arugula under cold running water and let it drain. If you have a salad spinner, now is the perfect time to use it. Add the arugula to the bowl with the dressing and gently toss using two spoons to avoid crushing the delicate leaves.

Step 4: Finalizing the salad

Once the arugula is evenly coated with the dressing, add the chopped tomatoes and mozzarella cubes. Now it’s time to incorporate the chicken strips. Toss again, being careful not to crush the ingredients, especially the mozzarella.

Serving suggestions:

This salad can be served immediately, but it’s also an excellent choice for office lunches or picnics. You can add some toasted pine nuts or walnuts for extra crunch. Additionally, a slice of toasted bread or a fresh baguette would perfectly complement the meal.

Nutritional benefits:

The chicken and arugula salad is a healthy choice, rich in protein from the chicken and packed with vitamins and minerals from the vegetables. Arugula is known for its antioxidant properties, while tomatoes are an excellent source of vitamin C. Mozzarella provides calcium, and the olive oil-based dressing adds healthy fats to the diet.

Frequently asked questions:

1. Can I use frozen chicken?
It’s best to thaw the chicken before cooking for an even texture.

2. What other ingredients can I add?
You can experiment with avocado, olives, or roasted peppers to customize the salad to your taste.

3. What is the best way to store the salad?
If you’re not consuming it immediately, keep the dressing separate from the salad to avoid wilting the arugula.

Possible variations:

If you want to turn this salad into a main dish, add quinoa or brown rice for extra carbohydrates. You can also try substituting mozzarella with feta or goat cheese for a different flavor.

Conclusion:

This chicken and arugula salad is not only simple and quick to prepare but also extremely versatile. It can be adapted according to personal preferences or the ingredients available in your fridge. So, don’t hesitate to experiment and enjoy every bite! Enjoy!