Chicken, Arugula, and Wild Rice
Salad with Sauteed Apples

Yield: 4 servings
Source: Cooking Light Annual Recipes 2001
CL Comments: Here, the distinctive flavor of the rice is enhanced by both the spiciness of the arugula and the sweetness of the apples.
Comments from a PA Kitchen: I was tempted to mix up everything EXCEPT the arugula and serve it ON TOP of the arugula, and I'm glad I didn't. I made it exactly as the recipe instructed and it was so wonderful! LOTS of flavors and textures--the chewy rice, the crunchy apples, the crisp greens, and the chicken and cheese. DELICIOUS--my new favorite CL entree salad. It's probably a little light for dinner, but is a great lunch. It also occurs to me that it's a perfectly balanced meal: Lean protein (chicken), fruits and veggies (grapes, apples, arugula), dairy (cheese), and fiber-rich grains (wild rice). I loved this and I will make again!


1/4 cup champagne vinegar or white wine vinegar
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon sugar
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon black pepper

1 3/4 cups water
2/3 cup uncooked wild rice
2 Granny Smith apples, each cut into 8 wedges
1 1/2 tablespoons fresh lemon juice
3 cups trimmed arugula or spinach
2 cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts)
1 cup seedless red grapes, halved
1/4 cup (1 ounce) crumbled Gorgonzola or blue cheese


  1. To prepare vinaigrette, combine first 8 ingredients in a jar. Cover jar tightly, and shake vigorously; set aside. To prepare salad, bring water to a boil in a medium saucepan. Add the wild rice; cover, reduce heat, and simmer 1 hour or until tender.
  2. Combine apple wedges and 1 1/2 tablespoons lemon juice in a small bowl, and toss well. Heat a nonstick skillet over medium-high heat; add apple mixture. Cook for 6 minutes or until tender, stirring frequently. Combine cooked wild rice, arugula, chicken, grapes, and cheese in a large bowl. Add the vinaigrette, and toss well. Place 1 1/2 cups salad on each of 4 serving plates, and top each serving with 4 apple wedges.


Healthy Units: 6 per serving
CALORIES 308 (27% from fat); FAT 9.3g (satfat 2.6g, monofat 4.8g, polyfat 1g); PROTEIN 20.6g; CARBOHYDRATE 37.6g; FIBER 4g; CHOLESTEROL 45mg; IRON 1.1mg; SODIUM 555mg; CALCIUM 86mg;

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