Wild Blueberries. The delicious, healthy secret. They’re in season now but when summer is over don’t fear getting them frozen. Frozen fruits and vegetables retain their nutritional value just as well as fresh. And when it comes to taste, one superfood is a freezer superstar: Wild Blueberries.
Studies show that Wild Blueberries may help combat cancer, heart disease and the effects of aging. So, stock up and turn your own freezer into a daily source of health-promoting superfood.
Tandoori Chicken Sticks with Wild Blueberry Fig Sauce
* 1 1/2 pounds boneless, skinless chicken breast
* 1 package Tandoori Tikka or Tandoori Chicken marinade
* 1/2 cup low-fat, plain yogurt
* 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 tablespoon oil or cooking spray
1. Chop chicken into bite-sized chunks.
2. Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.
3. Sauce: Stir together 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.
4. Pre-heat oven to 425°F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.
5. Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entrée.
Serves 4 as entrée or 12 as an appetizer
by Jeanne Slaughter, Chesapeake Family’s Marketing Manager and Resident Foodie.