Blueberry, Watermelon and Walnut Salad

Photo courtesy of BC Blueberries

Photo courtesy of BC Blueberries

While ice cream may be an occasional summertime treat,  blueberries and watermelon can certainly give it a run for its money as seasonal favourites. And when you combine their arsenal of disease-fighting weaponry, their appeal can’t be beat.

This recipe,   adapted from BC Blueberries,  combines both nutrition-packed favourites along with another  superstar, walnuts.

If you like, you can omit the chicken but with the poultry, it’s a great one-dish meal for this time of year.

Blueberry, Watermelon and Walnut Salad

Makes 4 servings

1/4 cup lime juice
1/4 cup extra virgin olive oil
2 tablespoons honey
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 cups seedless watermelon, cubed
1 cup fresh blueberries
1 cup California walnuts, chopped
1 yellow bell pepper, cut in bite-size pieces
6 cups mixed baby greens
4 skinless, boneless chicken breast halves (about 6 oz. each), grilled or sautéed until cooked through (see note, below)

Preheat oven to 350ºF and spread walnuts in one layer on baking sheet. Bake until just toasted and aromatic, about 8 minutes; remove and let cool.

To prepare vinaigrette, in a small bowl, whisk together lime juice, oil, honey, salt and pepper.

For the salad, in a medium 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 4 plates; top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with the salad.

Note:  If desired, make a double recipe of the vinaigrette, and use half of it for marinating the chicken before cooking.  Discard any vinaigrette used for marinating.

Nutrition information per serving
•    Calories:  570
•    Protein:  40 grams
•    Fat:  34 grams
•    Saturated fat: 4  grams
•    Carbohydrate:  31  grams
•    Dietary fibre:  6 grams
•    Sodium: 275  milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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