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 and red cabbage

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:

1 tbsp olive oil
14g
3/4 cup carrots
100g
1/2 cup red cabbage
44g
1 cup arugula
20g
2 chicken breasts
240g
2 tbsp italian salad dressing
30g
1 oz sunflower seeds
27g

Instructions:

1. Prepare the Chicken:
- 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.
2. Prepare the Vegetables:
- 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.
3. Assemble the Salad:
- 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.
4. Add the Finishing Touches:
- Sprinkle the sunflower seeds on top of the salad for a delightful crunch.
5. Serve:
- 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 Size470 grams
Energy
Calories 540kcal27%
Protein
Protein 60g40%
Carbohydrates
Carbohydrates 24g7%
Fiber 7g19%
Sugar 10g10%
Fat
Fat 36g43%
Saturated 5g17%
Cholesterol 170mg-
Vitamins
Vitamin A 870ug97%
Choline 230mg42%
Vitamin B1 0.36mg30%
Vitamin B2 0.59mg46%
Vitamin B3 27mg162%
Vitamin B6 2.40mg141%
Vitamin B9 130ug34%
Vitamin B12 0.50ug21%
Vitamin C 33mg38%
Vitamin E 11mg72%
Vitamin K 54ug47%
Minerals
Calcium, Ca 120mg9%
Copper, Cu 0.68mg75%
Iron, Fe 2.96mg27%
Magnesium, Mg 130mg31%
Phosphorus, P 890mg71%
Potassium, K 1550mg45%
Selenium, Se 80ug140%
Sodium, Na 460mg31%
Zinc, Zn 3.54mg32%
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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