SPINACH ARUGULA SALAD WITH SAUTÉED CHICKEN AND VEGGIES

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Have you ever made something to eat, and when you try it, you seriously mutter “I love you” to your food?  Well, that’s what happened with this salad!  Oh my gosh, it is so so good!  I found the recipe on the following pin and made some very minor changes to it (I subbed stevia for honey, sautéed the chicken in coconut oil with garlic and basil only, used white quinoa, and added some spinach).

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All of the ingredients in this salad are SUPER good for you, and one in particular is known as being one of the top healthiest foods.  Arugula shows up on most of the lists that I’ve seen regarding healthiest foods.  I love the flavor of arugula, and with this salad, it goes perfectly.  Some of the excellent health benefits of arugula are as follows.

  • Weight management – Arugula is low in calories and nutrient rich making it a great food for any diet.
  • High in vitamin K – Arugula is a great source of vitamin K making it excellent for bone health and brain function.
  • High in vitamin A – Arugula’s high content of vitamin A boosts immunity and is great for the eyes, skin, bones and teeth.
  • High in vitamin C – The vitamin C in arugula helps prevent cancer, boosts the immune system and fights the common cold.
  • High in antioxidants – We see that arugula is high in antioxidants vitamins A, C, and K, so it is great at fighting free radicals, good for cancer prevention, and boosts the immune system.
  • Cancer prevention – Arugula is a cruciferous vegetable, and thus is associated with reduced risk of cancer. The antioxidants just mentioned along with the flavonoid compounds and phytochemicals like sulforaphane help to prevent skin, lung, and oral cancer.
  • Bone health – The vitamin A, C, and K along with calcium, potassium, magnesium, and manganese are all considered good contributors to positive bone health.
  • Eye health – Arugula is a good source of carotenoids, which are known to help prevent macular degeneration. The vitamin C in arugula may help in the prevention of cataracts.
  • Rich in minerals – Arugula is also a good source of calcium, iron, potassium, manganese and phosphorous.
  • Low in oxalate – Oxalates inhibit mineral absorption in the body.  Arugula appears to offer relatively low levels of oxalate, making it a healthier alternative for people seeking foods high in calcium and other essential minerals since these minerals will be more easily absorbed.

The arugula in this salad along with all the other power foods make this dish full of nutrition, delicious, and what I would honestly consider calling the perfect meal.  Here is the recipe with a few minor changes that I made to it.

SPINACH ARUGULA SALAD WITH SAUTÉED CHICKEN AND VEGGIES

Ingredients – makes 1 large serving or 2 small servings

  • 1/3 cup quinoa, cooked according to package directions
  • 1 cup arugula
  • 1 cup spinach
  • 1/2 avocado, chopped
  • 1 chicken breast
  • 1/3 zucchini, chopped
  • 1/4 onion, sliced
  • 1/2 cup cherry or grape tomatoes
  • 1 Tbsp. coconut oil
  • 1 Tbsp. olive oil (1/2 Tbsp for the dressing, 1/2 Tbsp for sautéing the veggies)
  • dried basil
  • garlic powder
  • 1-2 tbsp plain greek yogurt
  • 1 tbsp apple cider vinegar
  • pinch of stevia
  • 1/2 tsp dijon mustard
  • 2 tbsp crumbled goat cheese

Directions:

1.) Chop up the chicken breast into chunks.  Sprinkle with garlic powder and dried basil.

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2.) In a frying pan, heat coconut oil over medium heat.  Add chicken, cover and let cook for 5 minutes.  Uncover, stir chicken, cover again and cook for another 5 minutes.  Uncover and let cook for a bit longer till the chicken is cooked through. Set aside.

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3.) While you are cooking the chicken, prepare all the veggies (wash and chop)

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4.) In another frying pan, heat 1/2 Tbsp. of olive oil over medium/high heat.  Add the onion, zucchini, and tomatoes.  Cook for 5-8 minutes stirring occasionally.

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5.) In a small bowl, whisk together 1/2 Tbsp. olive oil, yogurt, apple cider vinegar, stevia, and dijon mustard.

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6.) Mix veggies (cooked and raw), quinoa, chicken, and dressing together.  Top with goat cheese.

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Now get ready to be amazed and chow down!  YUM!!!  Enjoy! 🙂

Sources:

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