Savory Chicken and Apple Salad with Arugula and Goat Cheese
This Savory Chicken and Apple Salad perfectly combines the robust flavors of sautéed chicken breast with the crispness of tart green apples, the peppery notes of arugula, and the creamy richness of goat cheese. Tossed together with toasted walnuts for added crunch and dressed with a light lemon and olive oil vinaigrette, this vibrant salad is a delightful choice for a light meal or a refreshing side dish. Serve it at your next gathering and enjoy the compliments!
4
Servings
300
Calories
10
Ingredients
Ingredients
olive oil
2 tablespoons (extra for drizzling and dressing)
shallot
1 large (peeled and sliced)
chicken breasts
1.5 lbs (skinless, boneless, cut into 1-inch cubes)
salt
to taste
tart green apple
1 (thinly sliced)
baby arugula
enough for a salad for four (washed and dried)
walnuts
1/4 cup (toasted and roughly chopped)
goat cheese
1/4 cup (broken into small pieces)
lemon juice
to taste
pepper
to taste
Instructions
1
Heat a stick-free frying pan over medium heat.
2
Add 1 tablespoon of olive oil and sauté the sliced shallots until they are translucent, about 2-3 minutes. Remove from the pan and set aside.
3
In the same pan, add another tablespoon of olive oil and add the cubed chicken breasts. Cook, stirring occasionally, for about 5 to 10 minutes or until the chicken is cooked through and no longer pink in the center. Season with salt while cooking.
4
Once cooked, remove the chicken from the pan and let it cool to room temperature. Chill in the refrigerator if desired.
5
In a large mixing bowl, combine the cooked chicken, sautéed shallots, thinly sliced green apple, baby arugula, toasted walnuts, and goat cheese.
6
Drizzle with olive oil, lemon juice, and season with salt and pepper to taste. Toss gently to mix all the ingredients.
7
Serve immediately, or chill for up to 30 minutes before serving for an extra refreshing touch.
Nutrition Information
21g
Fat
11g
Carbs
21g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein source in this recipe?
The main protein source is 1.5 lbs of skinless, boneless chicken breasts cut into 1-inch cubes.
What kind of apples should I use for this salad?
The recipe calls for one tart green apple, which provides a crisp texture and tangy flavor.
How many calories are in one serving of this chicken and apple salad?
Each of the four servings contains approximately 300 calories.
Is this salad considered gluten-free?
Yes, based on the ingredients list provided (chicken, apple, arugula, walnuts, goat cheese, oil, and lemon), this recipe is naturally gluten-free.
How should the chicken be prepared?
The chicken should be cut into 1-inch cubes and sautéed in olive oil for 5 to 10 minutes until cooked through.
Can I substitute the shallots with something else?
Yes, if you do not have shallots, you can use thinly sliced red onions or green onions for a similar aromatic flavor.
What is used for the salad dressing?
The dressing is a light vinaigrette made from olive oil, lemon juice, salt, and pepper.
How long does it take to cook the chicken?
It typically takes about 5 to 10 minutes for the chicken cubes to cook until they are no longer pink in the center.
Can this salad be served cold?
Yes, the instructions suggest letting the chicken cool to room temperature or chilling it in the refrigerator before assembly.
What type of cheese is used in this recipe?
The recipe uses 1/4 cup of goat cheese broken into small pieces for a creamy texture.
Can I use a different nut instead of walnuts?
Certainly, you can substitute walnuts with toasted pecans, almonds, or even sunflower seeds for a similar crunch.
Is this recipe dairy-free?
No, the recipe contains goat cheese, but you can omit the cheese or use a vegan alternative to make it dairy-free.
Can I use pre-cooked or rotisserie chicken for this salad?
Yes, using rotisserie chicken is a great time-saving option; just shred or cube it and skip the sautéing step.
How many servings does this recipe yield?
This recipe is designed to yield 4 servings.
What type of greens are recommended?
Baby arugula is recommended for its distinct peppery notes that complement the sweet apples.
Can I use spinach instead of arugula?
Yes, baby spinach is a good substitute if you prefer a milder flavor than arugula.
Do the walnuts need to be toasted?
The recipe recommends toasted walnuts to enhance their flavor and add extra crunch.
How much protein is in one serving?
Each serving contains 21g of protein.
Can this salad be made ahead of time?
While best served fresh, you can prepare the chicken and shallots in advance and store them in the fridge.
What is the total fat content per serving?
The total fat content per serving is 21g.
How many carbohydrates are in this dish?
This salad contains 11g of carbohydrates per serving.
When should I season the chicken?
The instructions specify seasoning the chicken with salt while it is cooking in the pan.
Can I use lime juice instead of lemon juice?
Yes, lime juice can be used as a citrus substitute, though it will slightly alter the flavor profile.
What size should the chicken cubes be?
The chicken breasts should be cut into approximately 1-inch cubes.
Is this intended to be a main course or a side dish?
It is versatile and can be served as a light meal or a refreshing side dish.
Can I add honey to the dressing?
Yes, adding a teaspoon of honey to the olive oil and lemon juice can balance the tartness of the apple and arugula.
How do I prevent the apples from turning brown?
Tossing the sliced apples in the lemon juice dressing immediately after slicing will help prevent oxidation and browning.
Can I use feta cheese instead of goat cheese?
Yes, feta cheese is a popular substitute that offers a saltier, tangier flavor compared to goat cheese.
Is this salad spicy?
No, it is not spicy, though the arugula provides a natural peppery bite and the black pepper adds a hint of warmth.
Can I add balsamic glaze to this salad?
Yes, a drizzle of balsamic glaze would pair excellently with the goat cheese, walnuts, and apples.