Tag Archives: arugula

Chicken and Arugula Sandwich

Sometimes a sandwich just hits the spots and this one is not your boring old sandwich ! Chicken in fajita seasoning combined with a tangy sauce and arugula is taste treat you’ll be craving after you sample this one !

Chicken and Arugula Sandwich
Chicken and Arugula Sandwich

4 servings
303 calories per serving

2 t oil
6 oz. chicken tenders (Perdue Shortcuts work great here)
1 T fajita seasoning
¼ c light mayonnaise
3 T chopped cilantro
1 t grated lime zest
1 T lime juice
4 Arnold Bagel Thins (110 calories each) or Arnold Select Thins
1 tomato, thinly sliced
1 ½ c baby arugula

Sprinkle chicken with fajita seasoning and cook 3 minutes per side or until done. Cut into thin slices. Mix mayo, cilantro, lime zest and lime juice and spread on cut sides of bread. Place chicken on bread and add tomato and arugula then cover with the top of the bread and cut into 4 wedges.

Strawberry Feta Salad

Looking for a special salad ? This one has the extra special something that makes it great for entertaining and holiday meals. But it’s so easy to put together you that you’ll find yourself making it all the time !

Strawberry Feta Salad
Strawberry Feta Salad

4 servings
140 calories per serving

5 oz. baby arugula
1 c sliced strawberries
1/2 c low fat crumbled feta cheese
3 T walnuts, chopped and toasted
1/4 c balsamic vinaigrette
Salt and pepper to taste

Place the arugula on 4 separate plates – add all the other ingredients and serve immediately.

Combo Sandwich with Chokes

This sandwich has so much flavor going on ! Artichokes, roasted peppers, ham, turkey – oh my !

Combo Sandwich with Chokes
Combo Sandwich with Chokes

1 serving
249 calories per serving

1 Arnold Select Thin rolls (100 calories)
4 thin slices deli ham (Oscar Mayer pre-packaged meats are great)
4 thin slices deli turkey (Oscar Mayer pre-packaged meats are great)
1 slice Kraft fat free cheese
2 T chopped marinated artichokes
2 T chopped marinated Italian peppers
¼ c baby arugula leaves
1 T low fat mayo

Toast bread (if desired) then spread on the mayo. Top with meats and cheese, then the artichokes, peppers and arugula.

Arugula and Chicken Sausage

There are so many good things in this casserole – and all the flavors mesh incredibly well. The mellow swiss cheese is the perfect cheese for this recipe.

Arugula and Chicken Sausage
Arugula and Chicken Sausage

6 servings
252 calories per serving

1 cup Egg Beaters
4 large eggs
1 c skim milk
2 T Dijon mustard
Salt and pepper to taste
½ c fresh basil, sliced
4 c wheat bread cut into 1 inch cubes
5 c chopped arugula
¾ c canned artichoke hearts, chopped
1 c cooked chicken sausage, sliced thin
¾ c shredded swiss cheese

Preheat oven to 375 degrees. Spray a baking dish with Pam. Rinse the arugula and then place in a bowl and cover with plastic wrap. Fold back one edge leaving just a bit of an open slit. Cook 2-3 minutes to wilt the arugula then drain well and squeeze out extra water.

Whisk egg whites, Egg Beaters and milk then add Dijon, salt, pepper and basil and stir well. Mix together bread cubes with the arugula, sausage and artichokes. Pour in the egg mix and toss well. Place in baking dish and cover with foil then bake 45 minutes. Sprinkle with cheese and continue baking 20 minutes UNCOVERED. Cool for 15 minutes.

Tortellini with Tomatoes

This is a great dinner – you can serve this warm, at room temperature or even cold. The cheesy tortellini are the perfect base for a savory dressing and tons of flavorful tomatoes and rich artichokes and asparagus. The arugula and fresh basil top it off perfectly.

Tortellini with Tomatoes
Tortellini with Tomatoes

6 servings
400 calories per serving

2 9 oz packs fresh cheese tortellini
1 lb asparagus, sliced into 1 ½ inch long slices
3 T red vinegar
1 T balsamic vinegar
1 T olive oil
Salt to taste
1/4 t pepper
4 c baby arugula
1 1/2 c cherry tomatoes, halved
3/4 c grated parmesan
1/3 c thinly sliced fresh basil
14 oz can artichoke hearts, drained and cut in fours

Cook tortellini according to package instructions. Add asparagus into the pasta water during the last 2 minutes of cooking time then drain all. Mix vinegars, oil, salt and pepper and mix with pasta, arugula, tomatoes, cheese, basil and artichokes.

Chicken Cutlets and Bean Salad

This is a perfect meal ! Chicken done so simply turns out the most savory, delicious cutlets. And the lemony salad on the side just bursts with flavor. Simple, simple, simple – but such a great meal !

Chicken Cutlets and Bean Salad
Chicken Cutlets and Bean Salad

4 servings
395 calories per serving

½ pound wax beans, sliced lengthwise (or green beans if you can’t find wax beans)
15.5 oz. can chickpeas, drained and rinsed
¼ c lemon juice
3 T oil
Kosher salt to taste
Pepper to taste
4 boneless skinless chicken cutlets, 3 oz. each
5 oz. baby spinach leaves or baby arugula or other mixed greens

Mix beans, chickpeas, 3 T lemon juice, 2 T oil, salt and pepper. Spray a skillet with Pam and cook chicken with salt and pepper 3 minutes per side or until done. Mix spinach with 1 T oil and 1 T lemon juice then season with salt and pepper. Serve bean salad on top of spinach. Plate chicken and serve.

Tuna Nicoise Sandwich

There are a lot of textures and flavors here and that is what makes this such an interesting sandwich. It’s a nice spin on a classic tuna nicoise plate.

Tuna Nicoise Sandwich
Tuna Nicoise Sandwich

1 serving
300 calories per serving

1 Arnold sandwich thin roll (only 100 calories !)
4 oz. tuna fish
1 t mustard
1 T black olives, sliced
½ c arugula
½ tomato, sliced
1 T hummus
½ hard boiled egg, sliced
Salt and pepper to taste

Drain tuna. Spread hummus on bottom bun and spread mustard on top bun and build sandwich up in this order – – tuna, olives, tomato, arugula, egg, salt and pepper.

Turkey and Brie Sandwich

The arugula on this sandwich is the perfect pairing to the creamy brie and the sweet apples – it gives it just the right amount of contrast. This is one of my top 10 sandwiches of all times ! Brie+ turkey+apple+arugula=YUMMY !

Turkey and Brie Sandwich
Turkey and Brie Sandwich

2 servings
399 calories per serving

4 slices 45 calorie whole wheat bread
I Can’t Believe it’s not Butter spray
6 oz. thinly sliced turkey breast (deli meat)
3 oz. brie
¾ c baby arugula
1 apple, sliced
Heat brie in microwave 15 seconds or so to soften it and then spread on 2 pieces of bread. Top with turkey, apples and arugula and finish making the sandwich. Spray a heated pan with Pam. Spray outsides of sandwich with a couple spritzes of butter spray and cook 2-3 minutes per side in a hot skillet or a total of 3-4 minutes in a Panini press.

Pasta Salad with Buttermilk Dressing

This is a great salad served either cold or at room temperature. The arugula was a great addition to a classic salad and the buttermilk dressing was light and flavorful.

Pasta Salad with Buttermilk Dressing
Pasta Salad with Buttermilk Dressing

4 servings
273 calories per serving
(add 80 calories per serving if you do not use FiberGourmet pasta)

8 oz. FiberGourmet rotini pasta
1 c frozen peas
1/2 c fat free buttermilk
1 T minced chives
1 t chopped thyme
½ t salt
½ t pepper
2 garlic cloves, minced
2 c baby arugula
1 t oil
3 oz. finely chopped prosciutto or deli ham

Cook pasta according to package directions adding in the peas during the last 2 minutes of cooking then drain and rinse in cold water to stop the cooking process. Mix buttermilk, chives, thyme, salt, and pepper and add pasta and arugula and toss well. Heat oil and cook garlic 1 minute then add ham or prosciutto and cook another 2 minutes. Drain and sprinkle on salad.

Chopped Salad

The idea of a chopped salad is to get all the ingredients chopped uniformly and small – otherwise, it is just not a chopped salad ! And to me, prepping things in this fashion DOES make a difference in the flavor of the salad. There is something about getting a bunch of the ingredients in your mouth at the same time – it just makes for a flavor explosion !

Chopped Salad
Chopped Salad

6 servings
200 calories per serving

1/2 c white balsamic vinegar
3 stalks celery, finely diced
2 carrots, finely diced
1 yellow bell pepper, finely diced
1 large peach, diced
1 medium cucumber, peeled, seeded and diced
2 c coarsely chopped arugula or spring mix or any other crisp greens
1 c thinly sliced napa cabbage
3 T olive oil
Salt and pepper to taste
3 oz. crumbed low fat goat cheese
½ c slivered almonds or pine nuts, toasted
1 large hard boiled egg, sliced
Smoked paprika

Mix together all the veggies with oil and vinegar. Season with salt and pepper and then add in cheese and almonds. Top with eggs and sprinkle with paprika.

To toast the almonds, simply place in a hot skillet and sauté until toasty and starting to brown.

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