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    MJ & Hungryman » Uncategorized » Chicken and Orange Arugula Salad

    Chicken and Orange Arugula Salad

    By Min On July 8, 2013, Updated April 11, 2020

    This post may contain affiliate links. Please see our disclosure policy for more details.

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    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

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    Author: Min | MJ and Hungryman

    Ingredients

    • 5 ounces beets 2 small, peeled and grated
    • 2 Tbs freshly squeezed lemon juice divided
    • 3 Tbs toasted walnut oil
    • ½ teaspoon kosher salt divided
    • 3 Tbs walnut oil
    • 1 small shallot minced
    • 1 Tbs balsamic vinegar
    • 1 teaspoon honey
    • ½ teaspoon finely grated orange peel
    • 2 large navel oranges cut into supremes
    • Arugula
    • ½ 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
    • ⅓ cup toasted walnut pieces

    Instructions

    • Grate beets and add to a bowl. Stir in 1 Tbs lemon juice and ¼ teaspoon salt. Let stand at least 1 hour to soften beets slightly.
    • In a small bowl, combine oil, shallot, vinegar, honey, orange peel, 1 Tbs remaining lemon juice, and ¼ teaspoon salt. Whisk to blend.
    • 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.
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

    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, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. Sarah says

      July 28, 2014 at 3:28 am

      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!

      • Min says

        July 28, 2014 at 6:56 am

        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 ;).

    2. Lori @Lori's Culinary Creations says

      July 26, 2013 at 9:32 am

      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.

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

      • Min says

        July 26, 2013 at 11:14 am

        Thank you for stopping by! I'll def check out the party 😉

    3. Corrie Anne says

      July 12, 2013 at 4:34 pm

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

    4. Kumar's Kitchen says

      July 12, 2013 at 12:26 am

      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

    5. Melanie @ Happy Being Healthy says

      July 09, 2013 at 3:29 pm

      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. felicia | Dish by Dish says

      July 09, 2013 at 12:58 pm

      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!

    7. Laurie @ Love, Laugh, Laurie says

      July 09, 2013 at 9:14 am

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

    8. Kari @ bite-sized thoughts says

      July 09, 2013 at 4:18 am

      'Party in your mouth'...love it 😀 This looks delicious and like you say, perfectly seasoned naturally with the fresh ingredients. So often that is the best way!

    9. Alice @ Hip Foodie Mom says

      July 08, 2013 at 10:46 am

      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!

      • Min says

        July 08, 2013 at 11:02 am

        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 ;).

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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