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Garlic herb chicken breast served with fresh arugula and cherry tomatoes on a dark plate for a healthy high protein dinner or salad recipe.

Garlic Herb Chicken with Fresh Arugula Salad

Nesting Lane
Garlic Herb Chicken with Fresh Arugula Salad is a healthy high protein boneless skinless chicken dinner ready in 22 minutes.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Main Course
Cuisine American
Servings 4

Equipment

Large Skillet
Tongs
Cutting Board
Sharp Knife
Large Bowl
Small Bowl
Instant-read Thermometer

Ingredients
 

Instructions
 

  • Place the chicken breasts on a cutting board.
  • If needed, pound the chicken to an even thickness.
  • In a small bowl, add 1 tablespoon olive oil, Italian seasoning, garlic powder, ½ teaspoon salt, and ¼ teaspoon black pepper. Mix well with a spoon.
  • Rub the seasoning mixture over both sides of the chicken.
  • Heat a large skillet or grill pan over medium-high heat.
  • Place the chicken in the skillet.
  • Cook for 5 to 6 minutes.
  • Using tongs, turn the chicken over.
  • Cook for another 5 to 6 minutes, or until the outside is lightly golden.
  • Using an instant-read thermometer, check that the chicken reaches 165°F in the center.
  • Transfer the chicken to a plate and let rest for 5 minutes.
  • In a large bowl, add the arugula, cherry tomatoes, 1 tablespoon olive oil, lemon juice, salt, and black pepper. Using tongs, toss gently.
  • Arrange the arugula and tomatoes on plates.
  • Place the chicken on top of the salad or slightly beside it.
  • Serve warm.

Notes

4 WW Smart Points

Tips and Tricks

Pound the Chicken Evenly - Chicken cooks better when each piece is the same thickness. This helps prevent dry edges and undercooked centers.
Use a Hot Skillet - Let the skillet heat before adding the chicken. This helps the outside brown while the inside stays juicy.
Toss the Salad Right Before Serving - Arugula wilts fast after it’s dressed. Toss it close to serving time for the freshest texture.
Store Salad and Chicken Separately - For meal prep, keep the cooked chicken in one container and the arugula mixture in another.

Storing and Reheating

Store in Refrigerator - Place the cooked chicken in an airtight container and refrigerate for up to 4 days. Store the arugula and tomatoes separately from the chicken.
Store the Salad - Place undressed arugula and tomatoes in an airtight container lined with a paper towel. Refrigerate for up to 2 days.
Reheat in Microwave - Place the chicken on a microwave-safe plate. Cover loosely and heat in 30-second intervals until warm.
Reheat on Stovetop - Place the chicken in a skillet over low heat with 1 tablespoon water. Cover and warm until heated through.
Serve Leftovers - Slice the warm or chilled chicken and serve it over fresh arugula and tomatoes. Add olive oil and lemon juice right before serving.

Nutrition

Calories: 205kcalCarbohydrates: 3gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 72mgSodium: 430mgPotassium: 571mgFiber: 1gSugar: 1gVitamin A: 581IUVitamin C: 14mgCalcium: 43mgIron: 1mg
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