Chicken and Arugula Salad with Apples, Avocados, and Walnuts

Chicken and Arugula Salad with Apples, Avocados, and Walnuts
Staff Writer
Cooking Confidential with Gail Monaghan

This hearty salad is great for lunch or dinner, says Chef Gail Monaghan, who hosts "Cooking Confidential with Gail Monaghan," for the "Wall Street Journal' digital channel.

“Chicken and luscious avocado are enhanced by crunchy celery, piquant arugula, flavorful walnuts, and a walnut-mustard vinaigrette,” she says.

For maximum flavor, be sure all the salad ingredients are at room temperature.

Click here to see 10 Amazing Chicken and Avocado Recipes

8
Servings
464
Calories Per Serving
Deliver Ingredients

Ingredients

For the Vinaigrette

  • 5 Tablespoons cider vinegar (if unavailable, you can substitute red wine vinegar)
  • 2 Tablespoons grainy mustard
  • 1 Cup extra virgin olive oil
  • 3 Tablespoons walnut oil
  • Sea salt and pepper, to taste
  • Few drops of hot sauce

For the Salad

  • 1 Pound baby arugula, washed and dried
  • 1 1/2 Cup thinly sliced celery
  • 1 Cup coarsely chopped walnuts, toasted
  • 2 avocados, ripe and still firm
  • 3 Granny Smith apples

Directions

For the Vinaigrette

Put the vinegar into a small bowl and whisk in the mustard and then the olive and walnut oils to form an emulsion. Stir in salt, pepper, and hot sauce to taste. Set the dressing aside.

For the Salad

Place the chicken, lettuce, celery, and walnuts in a large salad bowl. When ready to serve the salad, peel and core the apples and cut them into the thinnest possible wedges. Add them to the salad, along with just enough dressing to coat the ingredients, and toss well.

Peel the avocados. Cut them in half and remove the seeds.  Cut lengthwise into 1/4 inch slices. Cut the slices in half horizontally and add the pieces to the salad. Toss gently keeping the avocado pieces intact. Adjust salt and pepper and serve.

Nutritional Facts

Total Fat
42g
60%
Sugar
10g
11%
Saturated Fat
27g
100%
Cholesterol
38mg
13%
Carbohydrate, by difference
12g
9%
Protein
11g
24%
Vitamin A, RAE
16µg
2%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
11µg
12%
Calcium, Ca
13mg
1%
Choline, total
29mg
7%
Fiber, total dietary
1g
4%
Folate, total
9µg
2%
Iron, Fe
2mg
11%
Magnesium, Mg
15mg
5%
Niacin
3mg
21%
Phosphorus, P
102mg
15%
Selenium, Se
10µg
18%
Sodium, Na
371mg
25%
Water
96g
4%
Zinc, Zn
2mg
25%

Chicken Shopping Tip

Buy whole chickens and ask the butcher to quarter them for you. You will save an average of $5 per pound, or more.

Chicken Cooking Tip

Allow meat to rest for at least ten minutes before slicing into it; otherwise, the juices will leak out.

Chicken Wine Pairing

Pinot noir, gamay, merlot, zinfandel, carménère, pinotage, or grenache with grilled, roasted, or other simply cooked chicken; chardonnay, pinot gris/grigio, pinot blanc, or chenin blanc with chicken in cream or light tomato sauce or with chicken crêpes or croquettes; sauvignon blanc or sémillon with fried chicken; viognier with spiced chicken dishes.