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.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 308
  • Calories from fat: 27%
  • Fat: 9.3g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 1g
  • Protein: 20.6g
  • Carbohydrate: 37.6g
  • Fiber: 4g
  • Cholesterol: 45mg
  • Iron: 1.1mg
  • Sodium: 555mg
  • Calcium: 86mg


  • 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


  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.
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