Last Updated on December 15, 2024 by Arif Chowdhury
If you’re searching for a dish that’s as refreshing as it is satisfying! Citrus Herb Chicken with Arugula Salad brings together the vibrant flavors of grilled chicken and the zesty brightness of citrus in a delightful salad.
This recipe not only tantalizes your taste buds but also aligns perfectly with your weight loss goals. With its combination of lean protein and nutrient-rich greens, it’s a meal that feels indulgent without the guilt.
Let’s explore how to whip up this delicious dish that’s perfect for any occasion!
The Weight Loss Benefits of Citrus Herb Chicken
When it comes to maintaining a healthy weight, the right balance of nutrients is key. This recipe shines in several areas:
Lean Protein from Chicken
At the heart of this dish is grilled chicken, a fantastic source of lean protein. Chicken breast contains about 165 calories and 31 grams of protein per 100 grams. Protein is known to boost satiety, meaning it helps you feel full longer.
A study published in the American Journal of Clinical Nutrition found that increasing protein intake can lead to a natural decrease in calorie consumption, making it easier to manage weight.
Nutrient-Rich Arugula
Arugula, often overlooked, is a powerhouse of nutrition. Just one cup of arugula contains about 5 calories and is packed with vitamins A, C, and K, along with folate and calcium.
Leafy greens like arugula are high in fiber, which aids in digestion and contributes to a feeling of fullness. Research indicates that diets rich in leafy greens can help with weight management by promoting satiety without adding excessive calories.
The Power of Citrus
The citrus fruits in this salad, particularly oranges, add a delightful burst of flavor along with essential nutrients.
Oranges are low in calories, with about 62 calories in a medium-sized fruit, and are an excellent source of vitamin C, which supports the immune system and skin health.
A study published in the Journal of Clinical Biochemistry and Nutrition found that vitamin C can play a role in fat oxidation, potentially aiding in weight loss.
Ingredients for Citrus Herb Chicken with Arugula Salad
For the Citrus Herb Chicken:
- 4 boneless, skinless chicken breasts (about 600g)
- 2 tablespoons olive oil
- Juice and zest of 1 orange
- Juice and zest of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
For the Arugula Salad:
- 4 cups fresh arugula
- 1 large orange, segmented
- ½ red onion, thinly sliced
- ¼ cup feta cheese, crumbled (optional)
- ¼ cup walnuts or pecans, chopped (optional)
- 2 tablespoons balsamic vinaigrette or olive oil
Optional Garnish:
- Fresh herbs (parsley or cilantro)
- Additional citrus slices for decoration
Step-by-Step Instructions
Step 1: Marinate the Chicken
- Prepare the Marinade: In a bowl, mix together the olive oil, orange juice and zest, lemon juice and zest, minced garlic, oregano, thyme, salt, and pepper.
- Marinate the Chicken: Place the chicken breasts in a resealable plastic bag or a shallow dish, and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Step 2: Prepare the Arugula Salad
- Combine Ingredients: In a large bowl, combine the fresh arugula, orange segments, sliced red onion, and nuts (if using). If you’re adding feta cheese, sprinkle it on top.
- Dress the Salad: Drizzle the balsamic vinaigrette or olive oil over the salad and toss gently to combine. Set aside while you grill the chicken.
Step 3: Grill the Chicken
- Preheat the Grill: Preheat your grill to medium-high heat. If you don’t have a grill, you can use a grill pan or even bake the chicken in the oven at 400°F (200°C).
- Cook the Chicken: Remove the chicken from the marinade and let any excess drip off. Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). If using a grill pan, you may need to adjust the cooking time slightly.
- Rest the Chicken: Once cooked, transfer the chicken to a cutting board and let it rest for about 5 minutes before slicing. This helps retain the juices for a more flavorful bite.
Step 4: Serve
- Slice the Chicken: After resting, slice the grilled chicken into strips.
- Plate the Dish: Arrange the arugula salad on a serving platter or individual plates, and top with the sliced chicken.
- Garnish: Add fresh herbs and additional citrus slices for a pop of color and flavor.
Tips for the Perfect Citrus Herb Chicken and Salad
- Marinating Time: For the best flavor, try to marinate the chicken for at least 1 hour. If you have time to spare, marinating overnight will deepen the flavors even more.
- Grilling Alternatives: If it’s not grilling weather, you can also cook the chicken in a skillet with a bit of olive oil or bake it in the oven. Just make sure to keep an eye on cooking times.
- Customizable Salad: Feel free to customize the salad with your favorite ingredients! Add other fruits like strawberries or apples, or toss in some avocado for creaminess.
Nutritional Insights
- Low-Calorie Meal: This dish is approximately 350-400 calories per serving, depending on the amount of nuts and cheese used. This makes it a great option for a filling yet low-calorie meal.
- Rich in Antioxidants: The combination of citrus and leafy greens provides a wealth of antioxidants. Studies have shown that antioxidants can help combat oxidative stress and inflammation in the body.
- Healthy Fats: The olive oil and nuts in this recipe contribute healthy fats, which are important for heart health. A diet rich in monounsaturated fats has been associated with lower risks of heart disease.
Conclusion
Citrus Herb Chicken with Arugula Salad is a delightful combination of flavors that brings health and happiness to your plate.
Not only is it easy to make, but it also delivers a balanced meal that fits seamlessly into a weight loss plan. With the bright citrus notes, tender grilled chicken, and a refreshing salad, this dish is sure to become a favorite in your kitchen.
So, gather your ingredients, fire up the grill, and treat yourself to a meal that’s as nutritious as it is delicious!