Arugula Salad with Chicken and Apricots
From Cooking Light
Yield: 4 servings
This main course salad is an ideal lunch or light supper option. Plums would be a delicious substitute for the apricots.
This main course salad is an ideal lunch or light supper option. Plums would be a delicious substitute for the apricots.
Ingredients
- 2 (6-ounce) skinless, boneless chicken breast halves
- 1 tablespoon minced fresh parsley
- 2 teaspoons minced fresh tarragon (or 1/2 t. dried tarragon)
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- 3 tablespoons olive oil
- 4 teaspoons white wine vinegar
- Dash of freshly ground black pepper
- 4 cups baby arugula
- 4 cups gourmet salad greens
- 3 apricots (about 8 ounces), pitted and thinly sliced (I used canned. Peaches could be substituted)
- 1/3 cup thinly vertically sliced red onion
Preparation
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. Sprinkle chicken with parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
3. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Transfer to a plate; cool to room temperature.
4. Combine oil, vinegar, remaining 1/4 teaspoon salt, and dash of pepper in a small bowl, stirring with a whisk.
5. Combine arugula, greens, apricots, and onion in a large bowl. Pour vinaigrette over arugula mixture; toss well to coat. Place about 2 cups arugula mixture on each of 4 plates. Cut chicken breast halves crosswise into thin slices; top each serving evenly with chicken. Serve immediately.
Nutritional Information
- Calories:243
- Fat:12.9g (sat 2.1g,mono 8.3g,poly 1.7g)
- Protein:22.2g
- Carbohydrate:10.1g
- Fiber:2.9g
- Cholesterol:54mg
- Iron:2.1mg
- Sodium:364mg
- Calcium:86mg
Tuna-Garbanzo Salad
From Cooking Light
nspired by Spanish tapas, this salad spotlights premium tuna. Bonito del Norte or albacore packed in oil are good choices for this recipe.
Yield: 4 servings (serving size: about 2 cups salad and 2 toasts)
Ingredients
- 2 quarts water
- 1 teaspoon salt
- 2 cups (1-inch) cut green beans (about 1/2 pound)
- 1/4 cup finely chopped shallots (about 2 medium)
- 2 fire-roasted piquillo peppers, chopped (optional)
- 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 garlic clove, minced
- 3 tablespoons light mayonnaise
- 2 tablespoons sherry vinegar
- 1 teaspoon Spanish smoked paprika
- 4 cups arugula
- 1 (7.8-ounce) jar premium tuna, packed in oil, drained and flaked
- 1/4 cup (1 ounce) grated fresh Parmesan cheese
- 8 (1-ounce) slices French bread
Preparation
Preheat broiler.Bring 2 quarts water and salt to a boil. Add green beans; cook 4 minutes or until beans are crisp-tender. Drain and rinse with cold water; drain. Combine green beans, shallots, peppers, chickpeas, and garlic in a large bowl.
Combine mayonnaise, vinegar, and paprika in a small bowl, stirring well. Add mayonnaise mixture to bean mixture; toss gently to combine. Arrange 1 cup arugula on each of 4 plates; top each serving with about 1 cup bean mixture. Divide tuna evenly among plates.
Sprinkle cheese evenly over bread slices; place bread on a baking sheet. Broil 2 minutes or until lightly toasted. Serve toasts with salad.
Nutritional Information
- Calories:391 (26% from fat)
- Fat:11.5g (sat 2.2g,mono 2.8g,poly 3.6g)
- Protein:23.7g
- Carbohydrate:46.5g
- Fiber:6.2g
- Cholesterol:23mg
- Iron:3.5mg
- Sodium:1052mg
- Calcium:198mg
1 comment:
Pretty pictures of pretty food.
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