Roasted Chicken and Arugula Salad

Roasted Chicken and Arugula Salad
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: .

Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    4 Servings
  • Serving size
    2 1/2 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    2 1/2 cups
  • Amount per serving Calories 320

  • Total Fat 11g
    • Saturated Fat 2.1g
    • Trans Fat 0g
  • Cholesterol 95mg
  • Sodium 480mg
  • Total Carbohydrate 18g
    • Dietary Fiber 1g
    • Total Sugars 13g
  • Protein 36g
  • Potassium 530mg
  • Phosphorus 290mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1/2 Carbohydrate, 1/2 Fruit, 1 Fat, 4 Lean protein



  • bone-in, skin-on chicken breasts
    2 lbs
  • all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
    1 tbsp
  • balsamic vinegar
    1/4 cup
  • garlic (minced or grated)
    1 clove
  • Dijon Mustard
    1 tbsp
  • honey or 2 packets artificial sweetener
    1 tbsp
  • olive oil
    2 tbsp
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • arugula
    6 cup
  • small onion (thinly sliced (equivalent to 1/2 cup))
  • golden raisins
    1/4 cup


  1. Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.

  2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.

  3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.

  4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.

  5. Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.

  6. Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.