This salad is perfect for those warmer months

This salad has a light, airy taste, while still being flavorful and full of spices. When building a salad, I like to incorporate many different colors in my vegetable choices, because eating the rainbow is a great way to incorporate a wide variety of micronutrients!

Nutrition Ingredient Spotlights

Arugula: This leafy green is rich in vitamins A, C, and K. It also has calcium, folate, magnesium, and potassium. While being nutrient-dense, it is also low-calorie. The phytonutrients in arugula also reduce inflammation. Dark green leafy greens are great additions to any recipes!

Corn: This vegetable is high in fiber which aids in digestion and is full of different vitamins, specifically B vitamins.

Tomatoes: Tomatoes are rich in antioxidants and are anti-inflammatory.

Olive oil dressing: Olive oil offers a healthy fat to this recipe. Fats are important as they help your body absorb the nutrients you eat. And who doesn’t love olive oil?!

If you want to learn more about eating the rainbow, visit this website: https://www.healthline.com/nutrition/eat-the-rainbow#benefits

Ways to customize this salad

swap arugula for another leafy green such as spinach
swap parmesan for feta cheese
swap chicken for shrimp or another meat (you can use the same seasonings too!)

Equipment needed:

knife
cutting board (remember to cut chicken and veggies on separate clean cutting boards with different knives to prevent cross-contamination!)
meat mallot
2 small bowls for mixing
One large bowl
fork
air fryer
paper towel
microwave

Refreshing Chicken Arugula Salad

Print Recipe

Author: Alli

Ingredients

Scale

For salad:

1 small chicken breast
2 cups arugula
1/4 cup cherry tomatoes
1 ear of corn
2 tbsp Parmesan

For chicken:

1/2 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp onion powder
pinch of pepper
1 tsp paprika
1/2 tsp cayenne pepper
1 tsp corn starch

Ingredients for dressing:

2 tbsp olive oil
1 tbsp lemon juice
pinch of pepper
1/2 tsp oregano
1/2 a clove of garlic (minced)

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Instructions

1. Mix corn starch, cayenne pepper, paprika, pepper, onion powder, and garlic powder for chicken breast in a small bowl (the cayenne pepper will make the chicken spicy, so if you don’t like spicy, skip the cayenne)

2. Trim the chicken breast to your liking and flatten it using a meat mallet on a cutting board

3. Rub the olive oil with your hands evenly on both sides of the chicken breast. Then, generously spread the seasoning evenly on the chicken breast

4. Air fry chicken for 7 minutes at 400 degrees Fahrenheit. Then you will flip the chicken and air fry for another 7 minutes or until the chicken reaches an internal temperature of 165 degrees

5. While the chicken is in the air fryer, peel the garlic and wash the veggies in the sink using cool, running water. Slice the tomatoes in half and mince the garlic with a knife on a cutting board

6. Wrap the ear of corn in a wet paper towel and microwave on high for 3 minutes. Let corn cool for a few minutes

7. Whisk together ingredients for the dressing in a small bowl with a fork

8. Carefully slice the corn off the ear and slice the chicken into bite-sized pieces once out of the air fryer

9. Assemble salad by tossing arugula, corn, tomatoes, chicken, parmesan and the dressing together.