July is National Blueberry Month. Besides being delicious, blueberries have amazing health benefits! They contain the antioxidant flavonoid, as well as many other phytochemicals. When tested against other fresh fruits, blueberries were found to contain the most antioxidant power! This antioxidant power of flavonoids and other phytochemicals found in blueberries have been shown to lower the risk of urinary tract infection, protect against cardiovascular disease, help reduce short-term memory loss, provide anti-inflammatory abilities, ease symptoms of menopause, prevent cancer, improve eye health, and reduce risk of osteoporosis (wow!). In a recent study published by the British Journal of Nutrition, 1 cup of blueberries per day decreased total cholesterol and LDL in participants. Also, in Experimental Neurology a study was done on rats, and found blueberries to decrease brain damage caused by strokes and other neurological disorders. Blueberries are in season from the months of May to September. Look for fresh berries that are brightly colored, plump, and unbroken. When buying frozen, make sure it does not contain additives or syrups. Blueberries are a very versatile fruit that can be eaten solo or added to just about anything such as yogurt, cereal, pancakes, muffins, salads, etc. One cup of blueberries contains only 80 calories and 4 g fiber, and they are also a good source of vitamin C, E, folic acid, potassium, iron, and beta-carotene. Next grocery store visit, pick up a container or two. Here is a great recipe for lunch or dinner, Enjoy!
What You Need
- 3/4 cup Balsamic Vinaigrette Dressing, divided OR Light Raspberry Vinaigrette Dressing
- 4 small boneless skinless chicken breast halves (1 lb.)
- 1 pkg. (10 oz.) torn mixed salad greens
- red pepper, cut into thin strips, then cut crosswise in half
- 1 cup fresh blueberries
- 1/3 cup thin small red onion slices, separated into rings
- Tbsp. Mayo with Olive Oil Reduced Fat Mayonnaise
- 1/2 cup pine nuts, toasted
- 1/4 cup sliced fresh basil
- HEAT grill to medium-high heat.
- POUR 1/4 cup dressing over chicken in shallow dish; turn over to coat both sides of each breast. Refrigerate 10 min. to marinate. Meanwhile, cover 4 large plates with salad greens; top with peppers, blueberries and onions. Gradually whisk remaining dressing into mayo in bowl until well blended. Refrigerate salads and mayo mixture until ready to use.
- REMOVE chicken from marinade; discard marinade. Grill chicken 5 to 6 min. on each side or until done (165ºF).
- CUT chicken into thin slices. Drizzle mayo mixture over salads; top with chicken, nuts and basil.
Per serving (Recipe makes 4 servings):
Calories 410, Total Fat 25g, Saturated Fat 3g, Cholesterol 70mg, Sodium 440 mg, Carbohydrate 18g, Fiber 4g, Sugar 8g, Protein 28g, Vitamin A 45 %DV, Vitamin C 120 %DV, Calcium 6 %DV, Iron 15 %DV
Estelle L. Benoit, RD, LDN
Source: rd411.com and kraftfoods.com