Chicken-Arugula Salad

nutrient spotlight: protein one serving provides more than half your daily requirement (71 g).


SERVES 4 PREP TIME: 20 minutes COOK TIME: 5 minutes 12 cups arugula leaves, rinsed and patted dry 1 pint cherry tomatoes, each cut in half 1 15-ounce can white beans, rinsed and drained 4 tablespoons olive oil, divided 3 cloves garlic, minced 1 pound chicken tenders, cut into bite-size pieces Salt and freshly ground black pepper 3 tablespoons balsamic vinegar 2 1/2 teaspoons grainy mustard 2 ounces Asiago cheese, grated (about 1/2 cup)

Combine arugula, cherry tomatoes and white beans in large bowl. Heat 11/2 tablespoons of olive oil in a medium nonstick skillet over medium heat. Add garlic, chicken tenders and several pinches of salt and pepper; saute until juicy and just cooked through, about 5 minutes. Add to salad.

Whisk remaining 21/2 tablespoons of olive oil with vinegar and mustard in a small bowl. Drizzle dressing over salad; toss to coat. Divide salad among four dinner plates and sprinkle with Asiago cheese.

Nutritional information per serving (21/2 cups with 1/4 pound chicken tenders): 445 calories, 32% fat (16 g), 31% carbohydrate (34 g), 37% protein (41 g), 7 g fiber, 5 mg iron, 343 mg calcium, 146 mcg folate.