Chicken, Arugula, and Wild Rice Salad with Sauteed Apples

Here, the distinctive flavor of the rice is enhanced by both the spiciness of the arugula and the sweetness of the apples.


4 servings

Recipe from

Cooking Light

Nutritional Information

Calories 308
Caloriesfromfat 27 %
Fat 9.3 g
Satfat 2.6 g
Monofat 4.8 g
Polyfat 1 g
Protein 20.6 g
Carbohydrate 37.6 g
Fiber 4 g
Cholesterol 45 mg
Iron 1.1 mg
Sodium 555 mg
Calcium 86 mg


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


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.

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.