• Kathy Gustafson

Chicken, Arugula & Butternut Squash Salad

Clean eating begins with clean ingredients. Stay on track and enjoy flavor that can only come from the freshest ingredients. This beautiful and delicious salad is a great choice for light, savory dining. It's not only a feast for your eyes, you will enjoy every bite.

Hot roasted vegetables lightly wilt the arugula in this healthy dinner salad recipe.

Ingredients:

  • 2¾ cups cubed butternut squash

  • 2½ cups halved Brussels sprouts (or quartered, if large)

  • 1 teaspoon extra-virgin olive oil

  • ¾ teaspoon salt, divided

  • ⅛ teaspoon ground pepper plus ¼ teaspoon, divided

  • 2 cups cubed cooked chicken ( ½-inch; about 10 ounces)

  • 1 cup red grapes, halved

  • ½ cup very thinly sliced red onion

  • 1 5-ounce package baby arugula

  • ¼ cup walnut oil or extra-virgin olive oil

  • 2 tablespoons white-wine vinegar

  • 2 tablespoons finely chopped shallot

  • 2 teaspoons Dijon mustard

Preparation:

  1. Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.

  2. Toss squash, Brussels sprouts, 1 teaspoon olive oil, ¼ teaspoon salt and ⅛ teaspoon pepper in a large bowl. Arrange in a single layer on the prepared baking sheet (reserve the bowl). Roast, stirring once or twice, until the vegetables are tender, 20 to 22 minutes.

  3. Combine chicken, grapes, onion and arugula in the reserved bowl. Add the roasted vegetables and toss to combine.

  4. Whisk walnut oil (or olive oil), vinegar, shallot, mustard and the remaining ½ teaspoon salt and ¼ teaspoon pepper in a small bowl. Pour over the salad and gently toss to combine.

Nutrition Information:

  • Serving size: about 2 cups

  • Per serving: 242 calories; 12 g fat(1 g sat); 3 g fiber; 18 g carbohydrates; 17 g protein; 66 mcg folate; 40 mg cholesterol; 7 g sugars; 0 g added sugars; 7,705 IU vitamin A; 48 mg vitamin C; 97 mg calcium; 2 mg iron; 378 mg sodium; 642 mg potassium

  • Nutrition Bonus: Vitamin A (154% daily value), Vitamin C (80% dv)

  • Carbohydrate Servings: 1

  • Exchanges: ½ starch, 1 vegetable, 2 lean meat, 2 fat


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Kathy Gustafson

Ph. 918-289-1662

Time To Prevail

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