Chicken and Pears over Arugula

Gluten Free
Health score
12%
Chicken and Pears over Arugula
20 min.
4
362kcal

Suggestions

Looking for a quick yet delightful meal that combines savory and sweet flavors? Look no further than our Chicken and Pears over Arugula recipe! This delicious dish is not only gluten-free but can be prepared in just 20 minutes, making it perfect for busy lunches, elegant dinners, or even a charming weeknight main course for the family.

Imagine tender, juicy pieces of chicken cooked to golden perfection, paired with the crisp freshness of arugula and the luscious sweetness of ripe pears. Topped with a tangy cider vinaigrette that perfectly balances the dish, this meal is packed with vibrant flavors and textures. Add a sprinkle of toasted walnuts and chewy dried cranberries, and you have a stunning plate that is both nourishing and visually appealing.

With a calorie count of just 362 per serving, you can indulge in this tasty dish without any guilt. The combination of protein, healthy fats, and a hint of sweetness makes it not only satisfying but also a wholesome option that will keep you full and energized throughout the day. Whether you’re entertaining guests or simply treating yourself to a special meal, Chicken and Pears over Arugula is sure to impress. Dive into this culinary experience and elevate your dining routine!

Ingredients

  • oz arugula ends trimmed
  •  chicken breasts boneless skinless dry trimmed
  • tablespoons cider vinegar 
  • teaspoons dijon mustard 
  • 0.3 cup cranberries dried
  • 0.3 cup olive oil extra-virgin
  •  pears cored ripe halved thinly sliced
  • servings salt and pepper 
  • tablespoon butter unsalted
  • 0.3 cup walnuts toasted

Equipment

  • bowl
  • frying pan
  • whisk
  • mixing bowl

Directions

  1. Sprinkle chicken with salt and pepper. Warm 1 Tbsp. olive oil and butter in a large skillet over medium-high heat until butter is foaming.
  2. Add chicken and cook, turning once, until golden on both sides, about 10 minutes total.
  3. Transfer to a plate.
  4. While chicken is cooking, whisk remaining 3 Tbsp. oil, vinegar, mustard, 1/2 tsp. salt and pepper in a small bowl.
  5. Slice chicken thinly across the grain.
  6. Place arugula, pears, chicken and any accumulated juices from plate in a mixing bowl. Top with dressing and toss gently with hands to coat. Divide among four dinner plates.
  7. Sprinkle each portion with walnuts and cranberries, and serve immediately.

Nutrition Facts

Calories362kcal
Protein16.18%
Fat59.23%
Carbs24.59%

Properties

Glycemic Index
40.19
Glycemic Load
4.46
Inflammation Score
-8
Nutrition Score
17.18565233894%

Flavonoids

Cyanidin
2.14mg
Delphinidin
0.01mg
Catechin
0.24mg
Epigallocatechin
0.53mg
Epicatechin
3.35mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.15mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.4mg
Kaempferol
17.31mg
Myricetin
0.18mg
Quercetin
5.02mg

Nutrients percent of daily need

Calories:362.18kcal
18.11%
Fat:24.78g
38.12%
Saturated Fat:4.65g
29.09%
Carbohydrates:23.15g
7.72%
Net Carbohydrates:18.44g
6.7%
Sugar:15.52g
17.24%
Cholesterol:43.69mg
14.56%
Sodium:302.72mg
13.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.23g
30.45%
Vitamin K:67.35µg
64.15%
Vitamin B3:6.35mg
31.77%
Manganese:0.59mg
29.66%
Selenium:19.73µg
28.19%
Vitamin B6:0.54mg
27.11%
Vitamin A:1307.67IU
26.15%
Phosphorus:193.61mg
19.36%
Fiber:4.72g
18.86%
Vitamin E:2.69mg
17.93%
Folate:66.45µg
16.61%
Potassium:552.31mg
15.78%
Magnesium:61.6mg
15.4%
Vitamin C:12.1mg
14.67%
Copper:0.29mg
14.44%
Vitamin B5:1.15mg
11.49%
Calcium:103.65mg
10.36%
Iron:1.54mg
8.55%
Vitamin B2:0.14mg
8.35%
Vitamin B1:0.11mg
7.19%
Zinc:0.98mg
6.54%
Vitamin B12:0.12µg
1.98%
Source:My Recipes