Arugula, Chicken & Strawberry

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Arugula, Chicken, and Strawberry Salad: A Modern Classic

This salad combines the peppery bite of arugula—a cruciferous superfood rich in cancer-fighting glucosinolates—with lean grilled chicken (a high-quality protein source) and strawberries (packed with antioxidants like ellagic acid). The synergy of these ingredients delivers a meal that supports immune function, muscle repair, detoxification, and metabolic health while avoiding processed additives common in commercial dressings.

 

Recipe for Arugula, Chicken & Strawberry

Servings Prep Time Cook Time Total Time
2 20 min 10 min 30 min

Ingredients

  • 4 cups fresh arugula (rich in vitamin K, calcium, and sulforaphane)
  • 2 grilled chicken breasts (sliced; pasture-raised for omega-3s)
  • 1 cup sliced strawberries (high in vitamin C and polyphenols)
  • 1/2 cup walnuts (omega-3s for brain health)
  • 1/4 cup crumbled goat cheese (easier to digest than cow’s dairy)
  • 1 avocado (healthy fats for nutrient absorption)
  • Optional: For detox, add 1 tbsp pumpkin seeds (zinc for liver enzymes)
  • Optional: For thyroid support, include 1 sheet crumbled nori (iodine for hormone synthesis)
  • Optional: For an anti-cancer boost, sprinkle 1 tsp turmeric (curcumin synergizes with sulforaphane).

Note: Always choose organic strawberries (EWG’s "Dirty Dozen") and pasture-raised chicken to avoid antibiotic residues.

Dressing

  • 3 tbsp extra-virgin olive oil (anti-inflammatory monounsaturated fats)
  • 1 tbsp apple cider vinegar (supports digestion and blood sugar balance)
  • 1 tsp raw honey (low-glycemic sweetener with antimicrobial properties)
  • 1/2 tsp Dijon mustard (contains turmeric-like compounds)
  • 1 clove minced garlic (allicin for immune support)

Directions

  1. Grill Chicken: Season chicken with sea salt, black pepper, and rosemary. Grill until internal temperature reaches 165°F.
  2. Assemble Salad: Layer arugula, sliced chicken, strawberries, walnuts, avocado, and goat cheese.
  3. Whisk Dressing: Combine olive oil, vinegar, honey, mustard, and garlic. Drizzle over salad.

Nutritional Information

Per Serving

  • Calories: 420 (balanced macros)
  • Protein: 35g (supports lean muscle)
  • Fiber: 8g (32% DV; gut health)
  • Vitamin C: 120% DV (immune support)
  • Vitamin K: 90% DV (bone/blood health)
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