From salads to main dishes, here are some flavourful ways to enjoy more healthy choices in your diet.
Blueberry, Watermelon and Walnut Salad with Chicken (shown above)
This meal-sized salad has it all: antioxidant-packed fruits, a lean source of protein, healthy fatty acids in the walnuts, leafy greens and bell peppers for the vitamin C -- all topped with a tangy homemade dressing made with olive oil, citrus and honey.
1 cup California walnuts, chopped (250 mL)
1/4 cup lime juice (50 mL)
1/4 cup olive oil (50 mL)
2 tbsp honey (30 mL)
1/2 tsp salt (2 mL)
1/4 tsp ground black pepper (1 mL)
2 cups seedless watermelon, cubed (500 mL)
1 cup fresh blueberries (250 mL)
1 large yellow bell pepper, cut in bite-size pieces
6 cups mixed baby greens (1.5 L)
4 4 oz (125 g) skinless, boneless chicken breast halves, grilled or sautéed until cooked through
Preheat oven to 350°F (180°C).
On a baking sheet, spread walnuts in one layer. Bake until just toasted and aromatic, about 8 minutes. Remove and let cool.
In a small bowl, whisk together lime juice, oil, honey, salt and pepper.
In a medium size bowl, combine watermelon, blueberries, walnuts and bell pepper. Add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette.
Divide greens among four plates, and top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with the salad.
Makes 4 servings.
Tip: Make a double recipe of the vinaigrette, and use half of it for marinating the chicken before grilling. Discard any vinaigrette used for marinating.
PER SERVING: about 535 cal, 32 g pro, 35 g fat (4 g sat. fat), 29 g carb, 5 g fibre, 66 mg chol, 378 mg sodium.
(Recipe and image courtesy of the California Walnut Commission. For more recipe ideas and information about the health benefits of walnuts, visit www.walnutinfo.com.)
More ways to enjoy chicken:
NEXT: Two-Tone Rice Salad with Shrimp and Feta
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