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.

Prep Time: 15 minutes

Nutrition Facts

Serving Size: 2 1/2 cups

  • Calories 300
  • Carbohydrate 18 g
  • Protein 32 g
  • Fat 11.0 g
  • Saturated Fat 2.0 g
  • Sugars 13 g
  • Dietary Fiber 1 g
  • Cholesterol 85 mg
  • Sodium 175 mg
  • Potassium 510 mg

This Recipe Serves 4

Ingredients

2 lb bone-in, skin-on chicken breast
1 Tbsp salt-free all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning)
1/4 cup balsamic vinegar
1 clove garlic, minced or grated
1 Tbsp dijon mustard
1 Tbsp honey
2 Tbsp olive oil
1/2 tsp salt (optional)
1/4 tsp ground black pepper
6 cups arugula
1/2 small onion, thinly sliced (equivalent to 1/2 cup)
1/4 cup golden raisins

Instructions

  1. 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.
  2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
  3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
  4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
  5. 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.  

Recipe Cost: $10.71

Choices/Exchanges: 1/2 Fruit, 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat

Photo: Roasted Chicken and Arugula Salad. PNC Photography: Photographer: Peter Papoulakos.

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