Insalata di pollo – Italian chicken and arugula salad Recipe
A light salad with grilled chicken, arugula, cherry tomatoes and olives is the Italian answer to a quick summer lunch or dinner. In many Italian homes, such “insalate” appear when there’s leftover roast chicken from the previous day – here I’ll show you the version from scratch, but leftovers work perfectly too.
This insalata di pollo is the essence of the Italian approach to a light main: plenty of greens, juicy chicken from the pan or grill, tomatoes, olives and shavings of hard cheese instead of a heavy dressing. Thanks to the citrusy dressing and arugula, the salad has a bold, slightly peppery character, yet it’s substantial enough to easily replace a full meal.
Chef's tips
Season the chicken generously with salt, pepper and herbs and sear it on a well-heated grill pan – don’t move it around all the time if you want nice grill marks and a juicy centre. After cooking, let the meat rest for a few minutes on a board before slicing it; otherwise all the juices will run out onto the plate. Wash the arugula and dry it thoroughly, because watery leaves will dilute the dressing and the salad will lose intensity.
How to serve
Serve this salad in a large bowl in the middle of the table during a summer lunch or dinner on the balcony or in the garden – everyone can help themselves and add a piece of crusty baguette on the side. It pairs beautifully with chilled white wine, such as Sauvignon Blanc, or with homemade lemonade with lemon and mint. It’s also a great “post-workout” dish: quick to make, high in protein and easy on the stomach in the evening.
Ingredients
- chicken breast fillet 1 larger breast - 250 g
- arugula about 2 handfuls - 60 g
- cherry tomatoes - 12 piece
- pitted black olives - 10 piece
- Grana Padano or Parmesan cheese cut into flakes - 25 g
- olive oil - 3 tablespoons
- lemon juice - 1.5 tablespoons
- dried oregano - 0.5 teaspoons
- garlic clove optional - 1 piece
- salt to taste
- pepper to taste
Preparation
- Cut the chicken breast crosswise into 2 thinner cutlets so they cook faster. Season them on both sides with salt, pepper and oregano.
- Heat 1 tablespoon of olive oil in a pan over medium heat. Add the chicken and fry for 4–5 minutes on each side, until the meat is golden on the outside and white in the centre when cut.
- Transfer the cooked chicken to a plate and let it rest for 5 minutes. Then cut it into strips or cubes.
- Halve the cherry tomatoes. Slice the olives. If using garlic, chop it finely.
- In a small bowl, mix 2 tablespoons of olive oil, lemon juice, a pinch of salt, pepper and the chopped garlic. Whisk with a fork until the dressing comes together slightly and turns cloudy.
- Put the arugula, tomatoes, olives and pieces of chicken into a large bowl. Pour over the dressing and gently toss with your hands or a large spoon so as not to crush the arugula.
- Finally, sprinkle the salad with cheese flakes and serve immediately.
Storage
Store any leftover cooked chicken in an airtight container in the fridge and add fresh arugula and dressing just before serving so the leaves don’t wilt.
