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Lose the calories, but keep the flavor by poaching the chicken in wine and using peppery arugula.

I love wine and was looking for a way to make tasty chicken salad by reducing the mayonnaise, but not the flavor. I thought about adding Greek yogurt for the mayo, but I’ve been doing that for everything lately.

Instead, I chose to poach the chicken in wine. I knew that a nice pinot grigio or chardonnay would infuse the chicken with a luxurious richness.

For the sauce, I used mayo, Dijon mustard, celery salt, Herbes de Provence and arugula. The celery salt makes up for chopped celery and the arugula gives it a peppery freshness.

This recipe serves one and is less than 300 calories. It can easily be doubled.

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Wine Poached Chicken Salad


  • 1 cup white wine
  • 4 ozs. chopped chicken
  • 1 tablespoon mayonnaise
  • ½ tsp. Dijon mustard
  • 1/8 tsp. Herbes de Provence
  • 1/8 tsp. celery salt
  • 2 tablespoons hand torn arugula
  • English muffin


  • Place the wine and chicken in a pot on the stove over medium-high heat. Poach chicken for 5 minutes.
  • Drain the chicken from the wine and allow to cool.
  • Add mayo, mustard, spices and arugula to the chicken and mix well.
  • Load it up onto two slices of bread or a 100-calorie English muffin.

Nutrition information is automatically calculated, so should only be used as an approximation.

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Christie Vanover

About Zestuous

Hi. I’m Christie, the head cook and award-winning competitive pitmaster for Team Girls Can Grill. I have won multiple grand championships and have dozens of top ten category finishes. People know me as the girl who is forever hovering over a grill, smoker or campfire with tongs in one hand and a glass of wine in the other.

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    1. Jean, place the raw chopped chicken in a pot with 1 cup white wine. Cook it over medium high heat for about 5 minutes, until the chicken is cooked through. Drain the chicken and mix in all the other ingredients.