Blueberry Chopped Salad

Blueberry chopped salad

With high antioxidant capabilities, blueberries are often ranked among the healthiest foods, with benefits for the heart, brain, and insulin response. Low in fat and full of dietary fiber and vitamin C, blueberries’ manganese content is also good for bone health. This salad, served with a tangy Dijon vinaigrette, features fresh blueberries, making it perfect for the summer months when this power fruit is in season and less expensive. At other times of year, swap out these ingredients with other items that are in season for a completely different chopped salad.

INGREDIENTS

  • 2 boneless, skinless chicken breasts
  • Salt & pepper
  • 1 tablespoon olive oil
  • 1 head Romaine lettuce, finely chopped (or a mix of greens)
  • 1 pint (2 cups) fresh blueberries
  • 1 cup (roughly) chopped toasted walnuts
  • ⅔ cup diced red onion
  • ½ cup blue cheese (or any soft cheese, such as feta, goat, or gorgonzola)
  • Dijon vinaigrette (see below)

INSTRUCTIONS

  1. Season chicken breasts on both sides with salt and pepper.
  2. Heat oil in a large sauté pan over medium-high heat. Add chicken breasts and cook for 4-5 minutes per side, until the chicken is cooked through and no longer pink inside.
  3. Transfer chicken breasts to a separate plate and let rest for at least 5-10 minutes. Then chop into small, bite-sized pieces.
  4. Add the chicken to a large bowl with the lettuce, blueberries, walnuts, red onion, cheese, and vinaigrette. Toss to combine. Serve immediately. To make vinaigrette: Whisk all ingredients together until combined in a screw-top container.

Dijon Vinaigrette

INGREDIENTS
  • ⅓ cup olive oil
  • 3 tablespoons red wine vinegar
  • 2 teaspoon honey
  • 1 teaspoon Dijon mustard

Recipe modified from www.blueberrycouncil.org.
Serves 4

Nutritional Information
Per serving 598.4 kcal, 48.8 g fat (8.6 g saturated), 45.2 mg cholesterol, 587.0 mg sodium, 20.0 g carbohydrate, 5.4 g fiber, 22.5 g protein

author name

Janelle Glick, MA, RD, LDN

Janelle Glick, MA, RD, LDN, is a wellness dietitian with Lancaster General Health Corporate Wellness.

Education: Janelle Glick holds a B.S. in Nutrition and Dietetics from Messiah College and a M.A. in Nutrition Education from Immaculata University. Her special areas of interest include weight management and health coaching.

Call: 717-544-3283

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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