DESCRIPTION OF ARUGULA WILD RICE CHICKEN SALAD
Arugula Wild Rice Chicken Salad is a nutritious and flavorful dish perfect for any meal. This salad combines tender cooked chicken, nutty wild rice, and peppery arugula, accented by crunchy celery, green onions, and almonds. Dressed in a refreshing lemon tarragon dressing, it offers a delicious balance of textures and tastes that is sure to please. Ideal for a wholesome lunch or a light dinner, this salad is both satisfying and healthy.
RECIPE CATEGORY
- Entrée
SERVING SIZE
- Serves 6
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- Boil, No-Cook
OCCASION/HOLIDAY
- Summer, Spring, Picnic, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, High Fibre, Low Fat, Low Cholesterol
DISH TYPE
- Salad
INGREDIENTS FOR ARUGULA WILD RICE CHICKEN SALAD
- 3/4 cup uncooked wild rice
- 1/4 tsp salt
- 2 cups cooked chicken, shredded or chopped
- 4 cups arugula
- 1/2 cup celery, chopped
- 1/3 cup green onions, chopped
- 1/3 cup sliced almonds
- 1/2 recipe lemon tarragon dressing
FULL NUTRITIONAL INFORMATION
- Calories: 310 per serving
- Protein: 18g
- Carbohydrates: 30g
- Fat: 12g
- Fiber: 4g
- Sodium: 420mg
PREPARATION FOR WILD RICE CHICKEN SALAD
- Cook wild rice in a pot with salted water according to package instructions until tender and fluffy. Drain any excess water and let cool.
- In a large salad bowl, combine the cooled wild rice, shredded chicken, arugula, chopped celery, green onions, and sliced almonds.
- Prepare the lemon tarragon dressing by mixing olive oil, lemon juice, Dijon mustard, minced garlic, chopped tarragon, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to coat everything evenly.
- Serve immediately or refrigerate until ready to serve. Garnish with additional herbs or almond slices if desired.
PREP TIME
- 20 minutes
COOKING TIME
- 45 minutes (for the wild rice)
TIPS FOR ARUGULA WILD RICE CHICKEN SALAD
- Enhance the flavour by letting the salad marinate with the dressing for at least 30 minutes before serving.
- Use leftover rotisserie chicken for a quicker preparation.
- Add dried cranberries or chopped apples for a sweet contrast.
VARIATIONS
- Swap chicken for grilled tofu or chickpeas to make it vegan.
- Include other vegetables like roasted bell peppers or sun-dried tomatoes for extra flavour and colour.
PREPPING AND STORAGE GUIDE FOR RICE CHICKEN SALAD
- Store in an airtight container in the refrigerator for up to 3 days.
- It is best served fresh but can be packed for a healthy lunch option the next day.
This salad is a delightful blend of health and taste, making it a perfect choice for those looking for a nutritious meal option that does not compromise on flavour.