Since arugula is a rare herb, how to make chicken arugula salad recipe is indeed a rare recipe as a whole. Chicken Arugula Salad Recipe is one of the exotic dishes in the South-American and Mediterranean dishes. Arugula, otherwise known as garden rocket are a species of plants native to the Mediterranean region mainly Morocco and Portugal. This plant grows 35-90 cm in height.
Arugula which is fresh and peppery taste is famously known as an ingredient in salads. Arugula can be used for preparing vegetarian salads as well as non-vegetarian salads which we are going to see in a bit.
Health Benefits of Chicken Arugula Salad recipe:
Raw arugula is 4% carbohydrates, 2.5% protein, and 92% water and also contains negligible fat.
In a 100 g (3.5 oz) serving providing only 26 calories, arugula has a very high nutritional value, especially when fresh, frozen, steamed, or quickly boiled.
It is a rich source (20% or more of the Daily Value, DV) of folate and vitamin K. Arugula is also a good source (10-19% of DV) of vitamin A, vitamin C, and the dietary minerals calcium, magnesium, and manganese.
Whenever normal diet feels boring, I usually prepare chicken arugula salad which is an exotic dish. Now that we have seen about the arugula plant and its health benefits lets see the ingredients required for this recipe.
1 1/2 pound boneless, skin removed/skinless chicken chopped breasts
6-7 sprigs French parsley,
one small green thyme or oregano tied together
2 bay leaves
2 medium garlic cloves
1 tablespoon pink Himalayan or sea salt
1 teaspoon crushed and powdered black pepper
3 cups arugula for seasoning
1/2 cup extra-virgin sunflower oil
3/4 cup chopped roasted pecans
1 medium red bell pepper, finely chopped and minced
3 tablespoons fresh lemon juice crushed and filtered from seeds
1 tablespoon apple cider vinegar
1 teaspoon small mustard
2 medium clove garlic, minced
2 teaspoon brown sugar
1/4 teaspoon pink Himalayan or sea salt, or to taste Fresh cracked black pepper.
Step by Step Preparation:
Step 1: Prepare the Chicken
Firstly rinse and wash the chicken breasts well. After washing the chicken breasts, fill a medium stockpot with water and add the spicy aromatic herbs, bay leaf, garlic, salt and peppercorns and let it heat for a few minutes. Bring the water to a medium bowl and add the chicken breasts.
Step 2: Cooking the Chicken
Return the water to a boil and then lower heat to medium. Simmer for 4-7 minutes. Remove the pot from the heat, cover with a lid and keep the chicken in the hot water for another 10 to 15 minutes or until cooked through till the meat becomes tender and soft.
Step 3: Cutting the Chicken
Cutting the chicken into small cubes is also an important aspect of preparing the salad. Remove the chicken from the boiling water and cut into large bite-size pieces. Set aside the chicken to cool.
Step 4: Preparation of the chicken arugula Salad
Afterwards in a large bowl, combine the arugula, medium pecans, red bell pepper and chicken. Set aside the initial salad.
Step 5: Adding aroma to the Salad
In another medium bowl, whisk together the sunflower oil, crushed lemon juice, Apple cider vinegar, mustard, minced garlic, brown sugar and season with salt and black pepper.
Step 6: Final Touch
Add coriander or parsley over the salad as a final touch to make the dish look elegant. Serve them for dinner and chill.
Checkout this link for more information on the benefits of the arugula herb.
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