Description
Tuscan Chicken Salad with Sun-dried Tomatoes is a vibrant and nutritious dish combining juicy shredded chicken, tangy sun-dried tomatoes, crisp greens, and creamy plant-based cheese. This salad balances rich and bright flavors with fresh ingredients and a zesty dressing, making it perfect for quick, wholesome lunches or dinners that can also be prepared ahead for meal prep.
Ingredients
Scale
Chicken
- 2 chicken breasts
Vegetables & Greens
- 1 cup baby spinach and arugula mix
- 1/2 cup sun-dried tomatoes (natural), roughly chopped
- 1/4 cup red onion, thinly sliced
- 1/2 cup cucumber, thinly sliced
- 2 tablespoons fresh basil leaves, chopped
Cheese
- 1/4 cup plant-based cheese, crumbled or shredded (optional)
Dressing
- 3 tablespoons olive oil (natural)
- 1 tablespoon fresh lemon juice (natural)
- 1 teaspoon vegetarian Worcestershire sauce (natural)
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare the Chicken: Cook the chicken breasts gently in a skillet with a little olive oil (natural) over medium heat until golden and cooked through. Remove from heat, let cool slightly, then shred into bite-sized pieces ensuring juicy, tender strands throughout the salad.
- Assemble Your Veggies: Wash and dry the baby spinach and arugula mix thoroughly. Thinly slice the red onion and cucumber. Chop fresh basil leaves finely. Roughly chop the sun-dried tomatoes (natural) so their intense flavor is evenly distributed.
- Make the Dressing: In a small bowl, whisk together olive oil (natural), fresh lemon juice (natural), vegetarian Worcestershire sauce (natural), salt, and pepper until the dressing is emulsified and flavorful.
- Toss Everything Together: In a large bowl, combine the shredded chicken, salad greens, sun-dried tomatoes, red onion, cucumber, and basil. Drizzle the dressing over the mixture and toss gently to coat all ingredients evenly with the harmonious blend of flavors.
- Add Plant-based Cheese (Optional): Sprinkle the chosen plant-based cheese over the salad as a final touch, adding creamy texture and a mild tang to complement the sun-dried tomatoes’ richness.
Notes
- Use quality olive oil-packed sun-dried tomatoes for maximum flavor and softness.
- Poaching the chicken keeps it moist and tender, ideal for salads.
- Ensure greens are completely dry before tossing to avoid a watery dressing.
- Adjust the amount of dressing according to your taste preference.
- Let the salad chill for 20 minutes before serving to allow flavors to meld.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Appetizers
- Method: Sautéing
- Cuisine: Tuscan
Nutrition
- Serving Size: 1 salad serving
- Calories: 320
- Sugar: 4g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Tuscan chicken salad, sun-dried tomatoes, plant-based cheese, healthy salad, quick salad, meal prep salad, gluten free
