Chicken and Orange Arugula Salad

Chicken and Orange Arugula Salad

Chicken Orange Arugula Salad

I’m constantly amazed by my ever-evolving taste buds.  They seem to be more active than ever before and for that I’m grateful.  Having grown up eating Korean cuisine (which relies heavily on soy sauce and various fermented pastes for flavoring) and outrageous amounts of junk food, I knew of and craved only one taste – salty…numbing your tongue to all other flavors kind of salty.  I could eat ketchup by the spoonful as if it was rice.  A whole bag of Chex Mix in one sitting?  No problem.  It is no surprise that fresh foods tasted flavorless and undifferentiable.

It hasn’t been long since I began craving straight-from-nature kind of freshness.  Four years to be exact.  I don’t know how I did it back then, but I cut my junk food addiction cold turkey (in the beginning that is.  Over the years I’ve learned to eat more mindfully.  I can now have my Chex Mix w/o feeling the need to finish the whole bag.  Everything in moderation!).  One of the rare moments my all-or-nothing personality proved beneficial.  This is when I began to spend every waking moment in the kitchen learning how to cook so I wouldn’t starve.  Time spent in the kitchen has taught me many things.  I learned patience and how to let go of perfectionism, as foods rarely turned out the way I anticipated, and gained confidence and a desire to keep improving.  I made every conscious effort to refrain from over-seasoning, allowing for all the various flavors in the dish to mix and mingle.  Gradually, my taste buds began to awaken and detect the subtle flavors that were hidden by the unsparing saltiness.  Now, I’m the exact opposite of my old self as a resounding “it’s too salty” can be expected out of my mouth every time I dine out.  At this rate, I will have no problem meeting the expected daily sodium intake of <1500 mg, in the upcoming 2015 Dietary Guidelines for Americans.  If you are addicted to salt like I once was, I want to breathe in hope that your taste buds are capable of change.  Cook more often.  Dine out less.  Ditch anything that comes in a package.  Just eat Real Food!  There’s a whole different world to explore.  What better time than now to make the conversion when fresh produce is so bountiful and flavorful!

Farmers Market

Now, this is not to say that you shouldn’t season your food.  That would be insane.  Rather, use salt sparingly; just enough to add depth and enhance the natural flavors of the ingredients.  When I saw the recipe for this salad that I’m about to unveil in the cookbook, Salad for Dinner (this is an affiliate link), which I’m currently cooking my way through, I knew it was going to deliver that “party in your mouth” effect.beets

I’ve never eaten raw beets, and I’m not going to lie…I was afraid.  Up until now, roasting them was the ONLY viable option.  However, I was intrigued.  The recipe instructs grating the beets, adding in some lemon juice and salt, and letting it stand for at least an hour to allow the beets to soften a bit.  While the beets were an irreplaceable addition to the salad for their sweetness and crunchiness (not to mention their gorgeous hue), I did not enjoy them by themselves.  Neither did the Hungryman who’s still trying to appreciate beets.  I tip my hat to him for his relentless effort.

Chicken Orange Arugula Salad

The other components came together rather quickly, contrary to what it appears, as I worked methodically.  Don’t be overwhelmed by the wide array of ingredients.  The only thing you have to do is wash, slice, whisk, and shred.  The hardest part was grating the beets.  Chicken Orange Arugula Salad

And yes, it tasted as divine as it looks.  Peppery arugula paired with licorishy fennel (now I know…I should never EVER throw away the fronds!), tangy goat cheese, and sweet and earthy beets all tossed in a citrusy-dressing…  What did I tell you?  Party in your mouth!  I did not feel compelled to season to taste with salt as the rotisserie chicken and goat cheese were enough.  I don’t need to dish out $15 at a restaurant for a salad when I have this one in my arsenal.

Chicken and Orange Arugula Salad

Chicken and Orange Arugula Salad

Ingredients

  • 5 ounces beets (2 small), peeled and grated
  • 2 Tbs freshly squeezed lemon juice, divided
  • 3 Tbs toasted walnut oil
  • 1/2 tsp kosher salt, divided
  • 3 Tbs walnut oil
  • 1 small shallot, minced
  • 1 Tbs balsamic vinegar
  • 1 tsp honey
  • 1/2 tsp finely grated orange peel
  • 2 large navel oranges, cut into supremes
  • Arugula
  • 1/2 large fennel bulb, trimmed and cut into very thin slices (about 1 cup) - save the fronds!
  • 8 oz (2 cups) shredded rotisserie chicken
  • 3 oz crumbled goat cheese (I used the herbed kind)
  • 1/3 cup toasted walnut pieces

Directions

  1. Grate beets and add to a bowl. Stir in 1 Tbs lemon juice and 1/4 tsp salt. Let stand at least 1 hour to soften beets slightly.
  2. In a small bowl, combine oil, shallot, vinegar, honey, orange peel, 1 Tbs remaining lemon juice, and 1/4 tsp salt. Whisk to blend.
  3. Cut oranges into supremes. Combine greens, fennel, chicken. Top with oranges and beets with their juices. Add cheese, walnuts, and fennel fronds over salad. Pour over dressing. Toss salad gently. Serve cold.
http://www.mjandhungryman.com/chicken-and-orange-arugula-salad/

Recipe from Salad for Dinner.

P.S Don’t forget to enter for a chance to win a free copy of Tasty Food Photography ebook by Pinch of Yum.  Today is the last day to enter.

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About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian who is passionate about healthy eating and cooking. I am a follower of Christ, a wife to the most wonderful man, The Hungryman, who is also my faithful taste tester and co-author of this blog. I'm also a contributor for the Healthy Aperture blog. I hope I inspire you to get in the kitchen and create nourishing meals for you and your loved ones!

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Lovely comments

  1. I love everything about this salad! esp the beets and fennel! yum! and wow, did you really cut out ALL junk food completely? Wow! congrats! I totally agree with you you’ve said here: Cook more often. Dine out less. Just eat Real Food!” . . but for me, I do have to indulge every now and then. . but I believe it’s all balance. . balance is key. . but on the other hand, if I could cut out ALL of the junk, I’m sure my body would like it more! :) LOVE this salad!

    • Thank you so much, Alice!! Oh no no no..I guess I should’ve been more clear bc I sure like to indulge every now and then..some days more than others ;). I completely eliminated junk food in the beginning when I decided to change my diet for the better. The addiction was too overpowering not to do so. Since then, I’ve learned to eat more mindfully and the concept of everything in moderation. I would never have a whole bag of Goldfish, but I certainly enjoy a small bowl while watching Korean dramas ;).

  2. ‘Party in your mouth’…love it :D This looks delicious and like you say, perfectly seasoned naturally with the fresh ingredients. So often that is the best way!

  3. I can’t even tell you how good and beautiful this salad looks! I am obsessed with it!

  4. My dear Min! This looks….. BREATHTAKINGLY beautiful! I’ve never tried fennel.. but one day I’ll have to! So cool that you’re cooking your way through a cookbook! I’ve never had to determination to do so, or maybe I just don’t like to be restricted to one single book! But your attempt to cook through Salad for Dinner reminds me of the movie Julie & Julia! xoxo!

  5. That salad sounds amazing and your pictures are so beautiful! Thanks for sharing this recipe. I’m so impressed that you went off of all junk food “cold turkey.” Wow!

  6. Thanks for viewing our blog dear Min…yes absolutely its real good to meet husband & wife duo cooking blogs :-), we are glad we could meet another via net, u have gotta amazing blog

  7. Mmm.. arugula is one of my favorite greens. This looks like a great combo!

  8. This looks amazing and perfect for summer!! Found you over at Party Thyme. I am co-hosting Tasty Tuesdays this week and would love for you to link up this recipe.

    http://www.lorisculinarycreations.com/2013/07/TastyTuesdays1.html
    Lori
    Lori’s Culinary Creations

  9. Made this salad the other night, it is so decadant it’s hard to believe food this tasty could be healthy, first time trying fennel too , the combination of crunchy nuts, crisp fennel and creamy cheese with the sweet beetroot is just delicious!

    • Thank you so much, Sarah, for taking the time to let me know how much you enjoyed this salad! It is one of my favs too ;).

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