In laboratory tests, the antioxidants
in blueberries were found to slow age-related memory loss. Antioxidants
in blueberries also may reduce the buildup of the bad
cholesterol that contributes to heart disease and stroke. European
studies have even found a relationship between blueberries and
Blueberries also are a low-fat, low-sodium source of vitamins
A and C, potassium, folate and fiber.
Grilled Chicken With Blueberry-Onion
Relish - Makes 4 servings,
with 3 1/2 cups of relish.
1/2 cup orange juice
1/2 Tbsp. canola oil
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or 1/2 tsp. dried)
2 cloves garlic, finely minced
4 skinless, boneless chicken breasts (about 1 lb.)
Canola oil spray
2 medium onions
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup sherry
2 Tbsp. balsamic vinegar
1 cup fresh (or frozen) blueberries
1 cup chopped cherry tomatoes
Make a marinade for the chicken.
Mix together in a non-metal container the juice, canola oil,
bay leaf, herb and garlic. Add chicken, cover and marinate in
the refrigerator at least 30 minutes or up to 3 hours. Periodically
turn food to distribute flavors evenly. When ready to grill,
drain chicken and pat dry with paper towels.
Meanwhile, make the relish. Cut onions in half, then cut each
half crosswise in thirds. Cut each in thin slices. Spray a large
skillet with canola oil spray and heat over medium-high heat.
Add onions, salt and pepper and cook, stirring occasionally,
until onions are golden, about 10 minutes. Add sherry, vinegar,
blueberries and tomatoes. Bring to a boil, immediately reduce
heat to low and gently simmer 3 to 4 minutes. Remove from heat
and transfer relish to a serving bowl.
Prepare grill for cooking. Rinse
chicken and pat dry. Spray lightly with canola oil spray and
season with salt and pepper. Grill about 5 to 6 inches above
heat source until cooked through (4 to 5 minutes per side). Serve
with the blueberry relish.
Per serving with 1/2 cup relish:
195 calories, 3 g. total fat (less than 1 g. saturated fat),
12 g. carbohydrate, 28 g. protein, 2 g. dietary fiber, 244 mg.