When your body needs a little antioxidant boost, wild blueberries are a delicious, fast and healthy way to go. By now, most of you have heard of the damages caused to the human body by free radicals- aka unstable oxygen molecules associated with cancer, heart disease and the effects of aging. This is where dietary antioxidants can help. Phytonutrients- or the natural substances found in fruits and vegetables help neutralize free radicals and prevent cell damage.
Another bonus: scientists are saying that antioxidants also help protect against inflammation- considered a key factor in brain aging and Alzheimer’s disease for example. In Wild Blueberries- the antioxidants that get to work for you include flavinoids and anthocyanins. Sound like a bunch of medical mum bo-gumbo? Here’s what’s really important to note: wild blueberries are delicious, an easy way to get a big whallop of antioxidants and are wonderful in a variety of dishes.
The recipe listed below is even dinner party worthy. Serve with a fresh, crisp salad, some hot naan bread and watch your guests devour your creation.
Tandoori Chicken Sticks with Wild Blueberry Fig Sauce Recipe compliments of the Wild Blueberry Association
Ingredients
- 2/3 cup frozen Wild Blueberries
- 1/2 cup Wild Blueberry jam
- 1/2 cup chopped fresh figs (or substitute pears)
- 1/2 teaspoon orange zest
- 2/3 cup cooked red lentils
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon powdered coriander
- 1 1/2 pounds boneless, skinless chicken breast
- 1 package Tandoori Tikka or Tandoori Chicken marinade
- 1/2 cup low-fat, plain yogurt
- 1 tablespoon of oil or cooking spray
- skewers
Preparation
- Chop chicken breast into bite-sized chunks. Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.
- Sauce: Stir together frozen Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly, add lentils and season with salt, pepper and coriander.
- Sticks: Pre-heat oven to 425°F. Remove chicken from the marinade and drain in a colander. Place chicken pieces in an oiled 11x13-inch glass baking dish, without allowing them to touch. Roast 8-10 minutes until done. Place chicken on skewers.
- Serve with the Wild Blueberry dipping sauce. Serves 4 as entrée or 12 as an appetizer. Traditionally accompanied by rice as an entrée. Preparation time: approximately 10 minutes for sauce; 30 minutes for sticks, not including marinading time.
Nutritional Information per Serving
123 calories, 1g fat, 130mg sodium, 14g carbohydrates, 1g fiber, 14g protein, 30mg cholesterol
Mary Luz Mejia - Colombian-born and Canadian raised. After earning an honours History degree from Queen's University and a Journalism post-grad diploma ...
