Arugula Salad with Chicken and Apricots

Gluten Free
Dairy Free
Health score
16%
Arugula Salad with Chicken and Apricots
45 min.
4
238kcal

Suggestions


Looking for a fresh and delicious way to elevate your lunch or dinner? This Arugula Salad with Chicken and Apricots is not only visually stunning but also packed with flavor. With its vibrant mix of peppery arugula, tender grilled chicken, and the sweet, juicy addition of apricots, this dish is a delightful medley of textures and tastes that will keep you coming back for more.

This recipe is perfect for anyone seeking a meal that is both gluten-free and dairy-free, making it ideal for various dietary needs. In just 45 minutes, you can create an impressive dish that serves four, making it perfect for a family lunch or as a side dish during a gathering with friends. Each serving contains approximately 238 calories, allowing you to indulge without the guilt.

The balance of sweet and savory tones, thanks to fragrant herbs like parsley and tarragon, and the satisfying crunch of gourmet salad greens combine to create a refreshing experience in every bite. Top it all off with a light vinaigrette made of olive oil and white wine vinegar, and you have a wonderfully composed salad that is as appetizing as it is nourishing.

For a perfect pairing, consider serving it with a chilled glass of Oregon Pinot Gris, which complements the salad's complex flavors beautifully. This Arugula Salad with Chicken and Apricots is more than just a meal; it’s an experience that brings together delightful flavors and a health-conscious approach.

Ingredients

  • ounces apricots pitted thinly sliced
  • cups baby arugula 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon parsley fresh minced
  • teaspoons tarragon fresh minced
  • tablespoons olive oil 
  • 0.3 cup thinly onion red vertically sliced
  • Dash pepper black freshly ground
  • cups gourmet salad greens 
  • 0.5 teaspoon salt divided
  • 12 ounce chicken breast halves boneless skinless
  • teaspoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • whisk
  • plastic wrap
  • grill
  • meat tenderizer

Directions

  1. Prepare grill to medium-high heat.
  2. Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small heavy skillet.
  3. Sprinkle chicken with parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
  4. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until done.
  5. Transfer to a plate; cool to room temperature.
  6. Combine oil, vinegar, remaining 1/4 teaspoon salt, and dash of pepper in a small bowl, stirring with a whisk.
  7. Combine arugula, greens, apricots, and onion in a large bowl.
  8. Pour vinaigrette over arugula mixture; toss well to coat.
  9. Place about 2 cups arugula mixture on each of 4 plates.
  10. Cut chicken breast halves crosswise into thin slices; top each serving evenly with chicken.
  11. Serve immediately.
  12. Wine note: In this salad, arugula's peppery bite is nicely balanced by fragrant herbs, sweet apricots, and grilled chicken. A great wine with a complexly flavored salad like this is pinot gris from Oregon. It has a fresh, clean feel and a creamy, fruity flavor. Two favorites: Lemelson Tikka's Run and Chehalem, both 2007 from the Willamette Valley, and both $ Karen MacNeil

Nutrition Facts

Calories238kcal
Protein33.71%
Fat49.29%
Carbs17%

Properties

Glycemic Index
66.67
Glycemic Load
2.88
Inflammation Score
-9
Nutrition Score
17.610000105008%

Flavonoids

Catechin
2.08mg
Epicatechin
2.69mg
Apigenin
2.17mg
Luteolin
0.03mg
Isorhamnetin
1.53mg
Kaempferol
7.44mg
Myricetin
0.15mg
Quercetin
5.22mg

Nutrients percent of daily need

Calories:238.36kcal
11.92%
Fat:13.18g
20.28%
Saturated Fat:2g
12.47%
Carbohydrates:10.23g
3.41%
Net Carbohydrates:8.41g
3.06%
Sugar:6.22g
6.92%
Cholesterol:54.43mg
18.14%
Sodium:408.06mg
17.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.29g
40.57%
Vitamin B3:9.61mg
48.06%
Vitamin K:46.86µg
44.63%
Vitamin A:2173.87IU
43.48%
Selenium:27.61µg
39.45%
Vitamin B6:0.76mg
37.78%
Vitamin C:21.81mg
26.44%
Phosphorus:225.86mg
22.59%
Potassium:663.45mg
18.96%
Vitamin E:2.28mg
15.17%
Vitamin B5:1.51mg
15.06%
Manganese:0.3mg
15%
Folate:49.52µg
12.38%
Magnesium:47.35mg
11.84%
Vitamin B2:0.16mg
9.6%
Iron:1.59mg
8.84%
Fiber:1.83g
7.3%
Vitamin B1:0.1mg
6.79%
Calcium:65.91mg
6.59%
Copper:0.12mg
5.93%
Zinc:0.86mg
5.74%
Vitamin B12:0.17µg
2.83%
Source:My Recipes