Chicken-Arugula Salad Open-Faced Sandwiches

Health score
13%
Chicken-Arugula Salad Open-Faced Sandwiches
45 min.
4
296kcal

Suggestions


Looking for a light yet satisfying meal that’s packed with flavor? Look no further than these delightful Chicken-Arugula Salad Open-Faced Sandwiches! Perfect for lunch or a quick dinner, this recipe showcases the vibrant, peppery goodness of arugula, paired with tender, juicy chicken breast and the zing of fresh garlic. The use of gluten-free bread ensures that everyone can enjoy this dish, making it a versatile addition to your culinary repertoire.

Each bite delivers a delicious combination of textures and tastes. The crumbled reduced-fat feta adds a creamy saltiness that complements the fresh vegetables, while a drizzle of extra-virgin olive oil and red wine vinegar creates a bright, zesty dressing that ties everything together. With a hint of crushed red pepper and rosemary, this sandwich is not just nutritious; it's bursting with flavor, making your taste buds dance.

Ready in just 45 minutes and clocking in at around 296 calories per serving, these open-faced sandwiches will quickly become a go-to recipe for busy weekdays or leisurely weekends. The best part? It’s incredibly easy to prepare! Serve it up for yourself or impress your family and friends with a healthy meal that feels indulgent. Dive into the easy, breezy delights of this Chicken-Arugula Salad Open-Faced Sandwich and enjoy a fresh twist on your classic sandwich routine!

Ingredients

  • cups arugula packed
  • ounce bread gluten-free lightly toasted
  • cups chicken breast diced cooked
  • 0.3 teaspoon pepper red crushed
  • 1.5 ounces feta cheese crumbled reduced-fat
  • teaspoon rosemary fresh crushed
  •  garlic cloves minced
  • tablespoons olive oil extra-virgin
  • 0.5 teaspoon oregano dried
  • 0.3 cup onion red finely chopped
  • tablespoon red wine vinegar 
  • 0.3 teaspoon salt 
  • ounce tomatoes cut into 4 slices

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 7 ingredients in a medium bowl, stirring with a whisk.
  2. Add chicken, onion, and cheese, tossing gently.
  3. Place 1 toast slice on each of 4 plates. Top each with 1/2 cup arugula, 1 tomato slice, and about 1/2 cup chicken mixture.

Nutrition Facts

Calories296kcal
Protein37.95%
Fat37.67%
Carbs24.38%

Properties

Glycemic Index
47.67
Glycemic Load
8.08
Inflammation Score
-7
Nutrition Score
14.710000202708%

Flavonoids

Naringenin
0.3mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.93mg
Kaempferol
3.6mg
Myricetin
0.08mg
Quercetin
3.09mg

Nutrients percent of daily need

Calories:295.99kcal
14.8%
Fat:12.31g
18.94%
Saturated Fat:2.66g
16.65%
Carbohydrates:17.92g
5.97%
Net Carbohydrates:15.77g
5.73%
Sugar:3.79g
4.21%
Cholesterol:65.2mg
21.73%
Sodium:434.2mg
18.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.9g
55.81%
Vitamin B3:11.51mg
57.57%
Selenium:27.81µg
39.74%
Vitamin B6:0.53mg
26.43%
Manganese:0.49mg
24.27%
Phosphorus:217.83mg
21.78%
Vitamin K:21.82µg
20.79%
Vitamin A:649.18IU
12.98%
Vitamin B1:0.19mg
12.93%
Iron:2.23mg
12.38%
Folate:45.58µg
11.39%
Potassium:384.79mg
10.99%
Magnesium:43.71mg
10.93%
Vitamin E:1.62mg
10.8%
Vitamin C:8.62mg
10.45%
Vitamin B2:0.17mg
10.28%
Vitamin B5:1.01mg
10.14%
Fiber:2.16g
8.64%
Zinc:1.16mg
7.75%
Calcium:76.07mg
7.61%
Copper:0.12mg
6.04%
Vitamin B12:0.24µg
3.97%
Source:My Recipes