Salad with arugula and breast. Salad with chicken and arugula. Recipe for arugula with mustard and walnuts
I would call the salad with arugula and chicken breast very light and dietary. I prepare this dish mainly for dinner, especially after the long January holidays and feasts - that’s when I crave greenery. Mayonnaise in the salad can be replaced with Greek yogurt or sour cream if you are on a diet, although it is already low in calories. A stalk of celery adds juiciness to the dish, and pickled champignons add piquancy, although they can be replaced with pickled cucumbers, capers, etc., even a sweet and sour apple. Experiment with flavors and prepare a unique dish every time!
Wash the arugula and celery stalks, cut the stalks into small pieces and put everything on a plate - this will be the green base of the salad.
We tear the boiled chicken fillet into fibers with our hands and place it on top of the greens. Remember that boiled meat must be chilled - boil it in advance for 25-30 minutes and cool. For chicken fillet, you can use chicken breast, drumstick, quarter, removing the skin from them.
If they are large, cut the marinated champignons in half and place them on a plate.
Grate the hard cheese on a grater with small holes. If desired, you can use soft cheese, smoked or even processed. Season the dish with salt and pepper and garnish with drops of mayonnaise, sour cream or yogurt. The recipe uses mayonnaise with mustard beans.
Ciao, miei cari! That is, bongiorno! Or rather, hello to all readers of Igor Dobrynin’s culinary blog. Today we have a recipe for salad with arugula, chicken and cherry tomatoes. In Italy they simply adore arugula and put it everywhere they can - this explains my greeting today. Would you like to try an Italian salad? Then go ahead!
Ingredients:
— Arugula (bunch, approximately 50-100 grams);
— chicken fillet (1 breast);
— cherry tomatoes (1 package);
- pine nuts (optional).
— Cheese (you can take any, but preferably hard varieties);
For refueling:
— Olive oil (50 ml);
- balsamic vinegar (5 ml);
- garlic (a couple of cloves);
- ground black pepper (to taste).
When preparing a salad with arugula and chicken, I advise you to start with the dressing, as it needs to brew. To do this, pour olive oil into a small container, add a little balsamic vinaigrette, add chopped garlic (I use a garlic press, but you can just finely chop it) and ground black pepper to taste. Our sauce is ready! Set it aside after stirring first.
Now it's time for the main ingredients. Wash the arugula under running water and place on a paper towel to absorb moisture. If you don’t have such a towel, you can just wait until it dries.
Cut the chicken breast, cleaned of bones and skin, in half and let it cook for 20-25 minutes. While the fillet is cooking and the arugula is drying, cut the cherry tomatoes (don't forget to wash them)
and grate the cheese on a medium grater.
After the fillet has cooked and cooled a little, cut it into small pieces. All that remains is to combine all the ingredients.
First we load the arugula leaves into the salad bowl,
then dilute the greens with chicken fillet, sprinkle the whole thing with cheese, and cherry tomatoes on top will add the right accent.
If the salad is being prepared for a holiday table, then it should be presented in this form and stirred immediately before eating. If you are making it quickly for guests who suddenly arrived, and it is prepared in literally 30 minutes, then you can stir it right away. If you have pine nuts in the house, you can sprinkle them on top of the finished salad.
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To give poultry meat a particularly interesting flavor, marinate it in soy sauce. But in order - wash the fillet, peel off the films and cut into small pieces. To make the meat better absorb the marinade and become softer, lightly beat the pieces on both sides with a special hammer. Pour soy sauce into a deep plate, put chicken pieces in it, mix and leave to soak for half an hour.
We wash the orange and greens. Peel the orange, remove the white connective films and divide it into slices. The slices can be cut in half or left as is if the orange is not large.
Dry the greens by shaking, remove the lower rough parts of the stems, and finely chop the remaining leaves. Arugula can be left unchanged.
Who likes it when sesame seeds are dried? To me! This way it becomes crispy and acquires additional flavor notes. Place the frying pan on the stove and light the burner. Pour sesame seeds into a frying pan and fry them until light golden brown, without adding oil.
The meat has already been marinated, take it out of the plate and dry it with paper napkins. After frying the sesame seeds, you don’t need to rinse the pan if the seeds are not burnt, but immediately grease it with olive oil and put it on the fire to warm up. Place marinated chicken in a hot frying pan and fry it on all sides until golden brown. This will take you approximately 4-5 minutes. We take out the pieces with a slotted spoon, drain off the excess oil, and place them on a plate where the meat will cool before adding to the salad. After frying, it is also better to place the meat on paper towels so that they absorb excess fat, since we do not need it in the salad, much less on our sides.
Calories: Not specified
Cooking time: Not specified
An original summer salad with arugula and chicken, with the addition of juicy tomatoes, sweet bell peppers and a spicy low-fat sauce - this is a quick-to-prepare European dish that can be served as a main dish. This light dietary salad will especially appeal to lovers of healthy natural food. White chicken meat in combination with fresh vegetables will not give you a feeling of heaviness in the stomach, so you can safely cook it for dinner. This salad is very low in calories, especially thanks to the dressing. It is prepared on the basis of olive oil and lemon juice with the addition of mustard. In combination with aromatic arugula, the taste is piquant! If you haven’t made a salad with it yet, we recommend doing so - another tasty and beautiful appetizer won’t hurt!
Ingredients:
- chicken fillet – 300 g,
- bell pepper – 1 pc.,
- tomatoes – 2 pcs.,
- arugula – 70 g,
- mustard – 1 tsp,
- olive oil – 3 tbsp.,
- freshly squeezed lemon juice – 1 tsp,
- black pepper – 1 pinch,
- salt – 1 pinch.
Step-by-step recipe with photos:
These are the products that we will need for two servings. We bake the chicken fillet in advance. Since this recipe already has its own range of flavors, there is no need to add any special seasonings. Just salt and pepper and, wrapping it tightly in foil, cook in the oven.
To prepare the salad in fifteen minutes, prepare all the ingredients on the table. Then all we have to do is mix everything together - and the dish is ready.
The baked chicken needs to be refrigerated. Then we disassemble it into fibers.
We clean the bell pepper from the seeds. Cut into strips. And the tomatoes are in medium pieces.
You can make a salad. Divide the arugula into two plates in equal portions. Lightly fluff it with your fingers.
Place pepper on top. Gently mix with your fingers so that the grass does not bruise.
Lay out the fillet. Here it’s already inconvenient to use your fingers, so let’s pick up a fork. And with its help, we will also gently mix the layers.
Next is the matter of the sauce. Using a whisk, whisk together the olive oil and lemon juice. Add mustard and mix again. Salt and pepper. You can, if desired, add 0.5 tsp. honey into the sauce.
Place the tomato pieces around the salad. Top with sauce!
Salad with arugula and chicken is ready for tasting!
Tips: Chicken fillet does not have to be baked. The meat can be boiled or steamed. Both of these methods do not take much time and preserve the dietary properties of the dish. 
Regular tomatoes can be replaced with cherry tomatoes. We also recommend preparing
