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Wheat and soy springtime salad

Welcome spring with this fresh-tasting springtime salad with chicken, arugula, tomatoes, topped with croutons made from wheat, and drizzled with a healthy Asian- inspired dressing, made using soy sauce!

Yield: 4 servings

Prep time: 15 minutes

Cook time: 5 minutes



  • 1 tbsp extra virgin olive oil
  • 1 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 4 (4-oz. or 113-gram) chicken breast cutlets
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 cups halved cherry tomatoes
  • 1 (5-oz. or 142-gram) package baby arugula
  • 1/2 cup wheat croutons


  • 2 tsp Dijon mustard
  • 1/4 cup rice wine vinegar
  • 1 tsp soy sauce
  • 2 tbsp light sesame oil
  • 1.5 tbsp honey
  • Salt and black pepper, to taste
  • 2 -3 tbsp sesame oil, or peanut oil


  1. In a shallow bowl, combine olive oil, rind, juice, and chicken cutlets; let stand 5 minutes.
  2. Put all dressing ingredients, except sesame oil, in a blender or food processor and blend until smooth. With the machine running, slowly pour in the oil. Taste and adjust the seasonings according to taste. Set aside.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with salt and pepper. Add chicken to pan; cook 2 minutes on each side or until done. Remove from heat. Let stand for 2 minutes. Slice into 1/2-inch strips.
  4. In a large bowl, combine tomatoes, arugula, chicken, and dressing, toss to combine. Top with wheat croutons. Serve and enjoy!

Salad recipe inspired by Laraine Perri and dressing recipe inspired by Food.

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