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–+ servings

Black Pepper Chicken Salad with Arugula and Asparagus

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Get ready to savor a delightful bowl of fresh flavors with this Black Pepper Chicken Salad. It features a vibrant mix of arugula and asparagus, topped with tender, seasoned chicken for a satisfying meal that's both healthy and delicious. The black pepper dressing adds a zesty kick, while fresh parsley and a lemon wedge on the side brings in brightness to the dish. Feel free to get creative by adding other seasonal vegetables or nuts to customize it to your taste!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4
Course: Low-Sugar-Diabetic-Friendly Foo
Cuisine: Global Healthy
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 500 g boneless, skinless chicken breast
  • 200 g arugula
  • 150 g asparagus, trimmed
  • 1 tbsp olive oil
  • 1 tsp freshly ground black pepper
  • 1 tsp garlic powder
  • to taste Salt
  • 30 g fresh parsley, chopped
  • 1 lemon, cut into wedges
  • 50 g cherry tomatoes, halved optional
  • 30 g sliced almonds optional

Equipment

  • Grill pan or skillet
  • Chef's knife
  • Heatproof mixing bowl
  • Deep serving bowls
  • Tongs

Method
 

  1. Begin by seasoning the chicken breast with salt, garlic powder, and half of the black pepper. Set aside to marinate for 10 minutes.
  2. Heat the grill pan over medium-high heat and add the olive oil. Once hot, add the chicken breast and cook for about 6-7 minutes on each side, or until the internal temperature reaches 75°C (165°F) and the chicken is cooked through. Remove from heat and let rest for 5 minutes before slicing.
  3. While the chicken is cooking, bring a pot of water to a boil. Blanch the asparagus for 2-3 minutes until bright green and tender-crisp, then immediately transfer it to an ice bath to stop the cooking process. Drain well.
  4. In a large mixing bowl, combine the arugula, blanched asparagus, remaining black pepper, and any optional toppings you desire. Toss gently to mix.
  5. Slice the grilled chicken and arrange it on top of the mixed greens. Garnish with fresh parsley and serve with lemon wedges on the side.

Nutrition

Calories: 250kcalCarbohydrates: 11gProtein: 32gFat: 10gSodium: 350mgPotassium: 800mgFiber: 4gSugar: 2gVitamin A: 600IUVitamin C: 30mgCalcium: 70mgIron: 1.5mg

Notes

If you're looking to switch things up, try using grilled shrimp or tofu instead of chicken for a different protein option.
Feel free to add your favorite nuts or seeds for extra crunch and nutrition.
This salad can be prepped in advance; just keep the dressing separate until you’re ready to serve for maximum freshness. Enjoy your creation!

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