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Roasted Chicken and Arugula Salad
15 min prep time
30 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
How to Make Roasted Chicken and Arugula Salad
Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.
15 min prep time
30 min cook time
4servings
2 1/2 cups
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Step-By-Step Instructions:
- Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
- Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
- In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
- Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
- Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
- Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
Nutrition facts
4 Servings
-
Serving Size
2 1/2 cups
- Amount per serving Calories 320
-
Total Fat
11g
- Saturated Fat 2.1g
- Trans Fats 0g
- Cholesterol 95mg
- Sodium 480mg
-
Total Carbohydrate
18g
- Dietary Fiber 1g
- Total Sugars 13g
- Added Sugars 0g
- Protein 36g
- Potassium 530mg
- Phosphorous 290mg
Ingredients
bone-in, skin-on chicken breasts
2 lbs
all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
1 tbsp
balsamic vinegar
1/4 cup
garlic (minced or grated)
1 clove
Dijon Mustard
1 tbsp
honey or 2 packets artificial sweetener
1 tbsp
olive oil
2 tbsp
salt
1/2 tsp
black pepper
1/4 tsp
arugula
6 cup
small onion (thinly sliced (equivalent to 1/2 cup))
1/2
golden raisins
1/4 cup
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