Arugula chicken salad with carrots and red cabbage
Delight in a nutrient-packed Arugula Chicken Salad featuring tender chicken breasts, crunchy carrots, vibrant red cabbage, and nutty sunflower seeds, all brought together with a drizzle of Italian salad dressing and olive oil. Perfect for a healthy lunch or light dinner!
- 11 Apr 2025
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 7 Ingredients
Arugula Chicken Salad with Carrots, Red Cabbage, and Sunflower Seeds is a wholesome and vibrant dish that brings together fresh, nutritious ingredients. This salad is not only packed with protein and vitamins but also offers a delightful crunch and a burst of flavors, making it a perfect meal for a healthy lifestyle.
Ingredients:
Instructions:
- Start by heating the olive oil in a skillet over medium heat.
- Season the chicken breasts with salt and pepper (or any other seasoning of your choice).
- Once the oil is hot, add the chicken breasts to the skillet.
- Cook the chicken for about 7-8 minutes on each side or until the internal temperature reaches 165°F (74°C) and the outside is golden brown.
- Remove the chicken from the skillet and set it aside to cool slightly.
- Once cooled, slice the chicken into thin strips.
- While the chicken is cooking, shred or julienne the carrots and red cabbage if not already done.
- In a large salad bowl, combine the shredded carrots, shredded red cabbage, and arugula.
- Add the sliced chicken breasts to the salad bowl with the vegetables.
- Drizzle the Italian salad dressing over the top.
- Toss the salad well to ensure an even distribution of the dressing and ingredients.
- Sprinkle the sunflower seeds on top of the salad for a delightful crunch.
- Serve immediately as a fresh and nutritious meal.
Tips:
- For extra flavor, marinate the chicken breasts in your favorite marinade for at least 30 minutes before cooking.
- Thinly slice the red cabbage and carrots to ensure they mix well with the arugula and other ingredients.
- Toast the sunflower seeds in a dry skillet over medium heat for a few minutes until they are golden brown to enhance their nutty flavor.
- Feel free to add a splash of lemon juice or a sprinkle of parmesan cheese for an extra tangy and cheesy twist.
- Ensure the chicken is cooked thoroughly by using a meat thermometer; it should reach an internal temperature of 165°F (74°C).
This Arugula Chicken Salad with Carrots, Red Cabbage, and Sunflower Seeds is a quick and easy recipe that is perfect for any meal of the day. The combination of tender chicken, crisp vegetables, and crunchy sunflower seeds tossed in a light Italian dressing results in a delicious, well-balanced salad. Enjoy this healthy and satisfying salad on its own or pair it with your favorite bread or soup.
| Nutrition Facts | |
|---|---|
| Serving Size | 470 grams |
| Energy | |
| Calories 540kcal | 27% |
| Protein | |
| Protein 60g | 40% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 7g | 19% |
| Sugar 10g | 10% |
| Fat | |
| Fat 36g | 43% |
| Saturated 5g | 17% |
| Cholesterol 170mg | - |
| Vitamins | |
| Vitamin A 870ug | 97% |
| Choline 230mg | 42% |
| Vitamin B1 0.36mg | 30% |
| Vitamin B2 0.59mg | 46% |
| Vitamin B3 27mg | 162% |
| Vitamin B6 2.40mg | 141% |
| Vitamin B9 130ug | 34% |
| Vitamin B12 0.50ug | 21% |
| Vitamin C 33mg | 38% |
| Vitamin E 11mg | 72% |
| Vitamin K 54ug | 47% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.68mg | 75% |
| Iron, Fe 2.96mg | 27% |
| Magnesium, Mg 130mg | 31% |
| Phosphorus, P 890mg | 71% |
| Potassium, K 1550mg | 45% |
| Selenium, Se 80ug | 140% |
| Sodium, Na 460mg | 31% |
| Zinc, Zn 3.54mg | 32% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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