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Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes

Use your garden tomatoes in this Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes that’s low-carb, gluten-free, and South Beach Diet Phase One.

Click here to PIN this tasty arugula, chicken, and Mozzarella salad!

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.com

(For Phase One Fridays I feature seasonal Phase One Recipes from the past that have been my personal favorites.  Phase One Recipes are always Low-Carb and Gluten-Free.  Right now it’s peak tomato season in Utah, and this salad with arugula, chicken, fresh Mozzarella and tomatoes is a delicious way to use them.)

This Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes was one of the main reasons that arugula kept disappearing from my fridge the last few weeks. I’d never thought of using arugula in a chopped salad until I had the Italiana Chopped Salad at Vinto, a beautifully designed restaurant in downtown Salt Lake City. This salad isn’t exactly the same as the Vinto salad, but I loved the combination of chopped baby arugula, chicken, fresh mozzarella, and tomatoes with a zesty dressing.

 I used leftover rotisserie chicken in this salad, but grilling a chicken breast and then cutting it up would make it even better. Gardeners probably are lucky enough to have red tomatoes coming from the garden, but if it’s not garden tomato season when you’re craving arugula, grape tomatoes or cherry tomatoes would be great in this.

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comWhisk together white balsamic vinegar, lemon juice, olive oil, Dijon mustard, and season with salt and fresh ground black pepper.

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comCut up the fresh mozzarella into smallish cubes (or use another type of cheese of your choice; the Vinto salad uses cubes of Fontina cheese. This salad would also be a great way to use fresh mozzarella pearls, which you might want to cut in half.)

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comCut up enough leftover cooked chicken to make 1 cup of chopped chicken (or grill a marinated chicken breast, then cut it up and use in the salad.)

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comPut the diced fresh mozzarella and diced chicken into a small bowl and toss with half the dressing.

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comWash and dry 2 oz. of baby arugula, then coarsely chop with large chef’s knife.

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comDice one cup of ripe garden tomatoes (or use cherry tomatoes, cut in half)

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comPut chopped arugula and diced tomatoes into salad bowl and toss with remaining dressing.

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.comThen mix in the mozzarella cubes and diced chicken you mixed with dressing, gently toss again, season with more salt and fresh ground black pepper if desired, and serve.

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes
(Amounts given are for one main-dish salad, recipe inspired by Italiano Chopped Salad at Vinto, a restaurant in downtown Salt Lake City.)

Dressing Ingredients
1 T white balsamic vinegar (or use regular balsamic vinegar, but it will not look as pretty)
1 T freshly squeezed lemon juice
1 1/2 T extra virgin olive oil
1/4 tsp. Dijon mustard
salt and fresh ground black pepper to taste

Salad Ingredients:
1/2 cup diced fresh mozzarella cheese (about 2 oz.)
1 cup diced cooked chicken breast (I used leftover rotisserie chicken, but this would be great with a chicken breast that was grilled and then cut up for the salad)
2 oz. baby arugula, washed, dried, and chopped
1 cup diced cherry tomatoes or diced red garden tomatoes

Instructions:

In a small bowl whisk together white balsamic vinegar, lemon juice, olive oil, and Dijon mustard, and season dressing to taste with salt and fresh ground black pepper.

Cut up the fresh mozzarella into small cubes. Cut leftover chicken breast or grilled chicken breast into pieces. Put mozzarella cubes and diced chicken into a small bowl and toss with half the dressing.

Wash and dry the baby arugula, then chop coarsely with large chef’s knife. Chop tomatoes or cut cherry tomatoes in half until you have about 1 cup chopped tomato. Put chopped arugula and chopped tomatoes into larger bowl and toss with the remaining dressing. Add the cubes of mozzarella and diced chicken you mixed with dressing and gently toss again. Season salad again with salt and fresh ground black pepper if desired and serve immediately.

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South Beach Diet / Low-Carb Diet Suggestions:

With low-fat skim milk Mozzarella, everything in this salad is a great choice for any phase of the South Beach Diet or any type of low-carb eating plan. (I’d eat this with regular Mozzarella as well, now that more and more studies are showing that dietary fat is not as harmful as once believed.) This would be a great salad to take to work for lunch. I would cut the mozzarella and chicken in the morning and add the dressing, then put in a container with a snap-on lid, then chop the arugula and tomatoes and put it in another container. Pack the dressing in a small container with a screw-on lid. Combine the salad at work right before you eat it.

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Tasty Salads with Arugula
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)

Arugula Chickpea Salad with Feta and Balsamic-Tahini Vinaigrette from Kalyn’s Kitchen

Arugula Shrimp Salad from Cooking with Amy

Arugula and Sweet Mini-Pepper Salad from Kalyn’s Kitchen

Arugula Salad with Manchego Cheese, Marcona Almonds, and Membrillo Dressing from The Well-Seasoned Cook

Raw Summer Squash Salad with Arugula, Feta, and Herbs from Kalyn’s Kitchen

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from KalynsKitchen.com
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24 comments on “Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes”

  1. I was just thinking about dinner, wish I had this salad. Looks fantastic!

  2. Maria, thanks! Soon you can cook dinner in your new kitchen!

  3. very fresh and healthy salad…loved the use of mustard..you bring such delights to the table always!
    -Tanvi

  4. Tanvi, thank you! I thought that tiny bit of mustard made a lot of difference.

  5. I'd never have thought of an arugula chopped salad, but I love the look of this one. Thanks for another new idea.

  6. Lydia, I wouldn't have thought of it either, but loved it at Vinto so I thought it would be fun to try at home. (And I'm going there tomorrow with Rand and Bonnie so I might have it again!)

  7. Kalyn, I never thought of using white balsamic vinegar to keep the salad looking good. Very good idea!

  8. I actually adore arugula in salads and so I'm SO glad you discovered it! Sounds like a stellar salad topping combination!

  9. What a lovely combination of salad ingredients and flavors. Put fresh mozarella in anything and I'm in!!

  10. Thanks for sharing this lovely and very healthy and delicious recipe this is!

  11. So glad people are enjoying this. My niece Alyson made the recipe right after I posted it and reported on Twitter that she liked it!

    The white balsamic vinegar is a little milder, but it also keeps the mozzarella and chicken from looking "brown" in this.

  12. A beauty, Kalyn.

    I prefer young arugula b/c its mature flavor is so coarse and skunky, not to mention usually too battle scarred, given its age.

    Thanks so much for the shout-out.

  13. Susan, I agree, the baby arugula is just a little softer and gentler tasting. Love it!

  14. What incredible timing for this recipe! I was just looking at the arugula in my refrigerator and wondering what I was going to do with it. And the fresh mozzarella too. I have everything I need to make this salad tonight!
    Thank you Kalyn.

  15. CJ, that's great; hope you enjoy it!

  16. Looks so fresh and welcoming! Arugula is a nice healthy green, and I would imagine makes the salad that much more tasty.

  17. Jeanette, so nice that it's healthful isn't it? I love the slightly spicy flavor of the arugula.

  18. We've been enjoying baby arugula quite a bit lately too –

    lovely salad, Kalyn… would be great for my lunch at work too, I don't think arugula gets soggy too easily

  19. Sally, I'd mix the dressing on the arugula and tomatoes right before you eat it, but I agree, this would be a great salad to take to work.

  20. I added some Za'atar to the salad dressing and it was amazing! Thanks for all your great recipes. And for introducing me to Za'atar!

  21. Tawnyers, I love the sound of that! Thanks for sharing.

  22. Just made this and I gobbled it up. So yummy, and I'm not a person who usually loves salad.

  23. So glad you liked it!

  24. Baby arugula (and baby kale, too) is so much more available in grocery stores now than it was when you first posted this recipe. It's nice to see more variety in our local markets.

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