Chicken and White Bean Arugula Salad
When it’s time to get back on track after too many “treat” meals, I often fall into the ease of pairing a protein and vegetables. For me, that often translates into salad. Luckily, salad doesn’t mean I have to settle for something boring while lusting for something more decadent. A salad bowl is a blank canvas that opens doors for plenty of flavors. The best way to get it right is use fresh ingredients and don’t get burnt out making the same salad combination over and over.
This salad pairs pungent onion and lemon flavors with the peppery punch of arugula. White beans add a subtle creaminess and make the salad more filling. I add grilled chicken rubbed in Penzey’s Greek Seasoning and topped it with a lemon vinaigrette. Penzey’s is one of my favorite places for spice rubs. They have a wide array of flavor combinations. If you don’t have a favorite spice shop, I recommend you check them out. Online orders are fast and easy. Using a spice rub on the protein in a salad is an easy way to add different flavors without adding more calories from a sauce or dressing.
I sometimes double or triple this recipe for a large batch, storing the chicken and salad mix separate in the refrigerator. The leftovers are easy for lunch or a second night’s dinner.
Chicken and White Bean Arugula Salad Recipe
The salad dressing will serve 2-3. Salad ingredients are written for 1; easily double for 2.
Ingredients
Salad Dressing
- 3 Tbsp olive oil
- 2 Tbsp fresh lemon juice
- 1 Tbsp white vinegar
- 1 tsp Dijon mustard
- 2 tsp lemon zest
- 1/4 tsp kosher salt
- 1/4 tsp black pepper
- 1/4 tsp white sugar
Salad
- 1 chicken breast + seasoning rub (I used Penzey’s Greek Seasoning.)
- 2 cups arugula
- 1/4 cup white beans, rinsed
- 1/4 of a red onion, sliced
- 1 Tbsp Parmesan cheese, grated
Directions
Make the Salad Dressing
- In a small bowl, whisk together 3 Tbsp olive oil, 2 Tbsp fresh lemon juice, 1 Tbsp white vinegar, 1 tsp Dijon mustard, 2 tsp lemon zest, 1/4 tsp kosher salt, 1/4 tsp black pepper and 1/4 tsp white sugar.
- Taste the dressing and adjust flavors as needed.
Prepare the Ingredients
- Prepare the chicken breast by placing it between two pieces of plastic wrap or in a plastic bag. Pound the chicken with a handheld meat tenderizer or a can from the pantry until the chicken is an even thickness across the breast (about 1/4-inch). Spray the chicken with cooking spray, and sprinkle both sides with a seasoning rub. (Or sprinkle with salt and pepper.)
- Heat a grill, grill pan, or skillet to medium heat. Cook the chicken until thoroughly cooked, about 4-5 minutes per side. Set the chicken aside to cool for a few minutes before slicing into bite size pieces.
- Drain and rinse a can of white beans.
- Thinly slice 1/4 of a red onion. Add the onion slices to a bowl and submerge in water. Soak the onions for 5 minutes. (This helps reduce the pungency of the onion.)
Combine the Salad
- To a bowl, add the arugula, red onion, 1/4 cup of beans, 1 Tbsp of Parmesan cheese and the sliced chicken.
- Drizzle with the salad dressing.
One of the great things about a salad is you can adjust portions to your liking or substitute for the flavors you prefer. If you don’t want to use only arugula, add chopped romaine or spinach to make a mix. Add extra crunch with croutons. Substitute chickpeas in place of the white beans. Or, add avocado or a hard-boiled egg.
Store the extra salad dressing in the refrigerator to use for another day.
Use the Extra Ingredients
If you don’t use all of the white beans when you make this salad, store the leftovers in the refrigerator. Add them to tacos or quesadillas or mix into a salad later in the week.
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