ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Chicken, Arugula, and Wild Rice Salad with Sauteed Apples

Yield 4 servings
Here, the distinctive flavor of the rice is enhanced by both the spiciness of the arugula and the sweetness of the apples.

Ingredients

  • Vinaigrette:
  • 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
  • Salad:
  • 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

Nutrition 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

How to Make It

  1. To prepare vinaigrette, combine first 8 ingredients in a jar. Cover jar tightly, and shake vigorously; set aside.

  2. 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.

  3. 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.

  4. 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.