Blueberry Balsamic Chicken over Dandelion Greens
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Puree blueberries, balsamic vinegar, olive oil, maple syrup, Dijon mustard and fresh rosemary in blender or food processor.
Reserve half of this vinaigrette to dress the salad (½ cup – 125 mL). Pour other half over chicken breasts in a large re-sealable plastic bag and seal. Use your hands to massage marinade into chicken pieces. Marinate in the refrigerator for at least an hour and preferably overnight.
Preheat grill over medium-high heat. Remove chicken breasts from bag and place on top shelf of bbq/grill. Grill 10-13 minutes on each side or until chicken reaches internal temperature of 165°F (74°C). Cooking time will vary based on the size of the breasts. Remove from grill and slice grilled chicken into long strips. Set aside.
Meanwhile, add dandelion and field greens to a bowl and toss with ¼ cup (60 mL) of the reserved marinade – dressing. Set aside.
To serve, spread greens over bottom of dinner plates. Top with sliced grilled chicken. Garnish each plate with the cheese curds, sunflower seeds, 1 Tbsp (15 mL) blueberries and a sprinkle of dandelion petals. Serve with the rest of the reserved blueberry balsamic vinaigrette.
Helpful Tip
Dandelion greens, one of season’s earliest foodstuffs, are best eaten young and tender as the older leaves tend to be bitterer. Gathering your own dandelions is a lovely way of connecting to the natural world. Avoid picking greens from roadsides, and lawns and golf courses that use fertilizers and herbicides. Do not pick from an area unless you know its history. If you don’t have access to wild dandelion leaves you can find them in the produce department of many grocery stores.
Nutrition Info
| Per 295 g serving | Amount |
|---|---|
| Calories | 410 |
| Protein | 36 g |
| Fat | 21 g |
| Saturated Fat | 7 g |
| Carbohydrate | 19 g |
| Fibre | 4 g |
| Sugar | 12 g |
| Cholesterol | 90 mg |
| Sodium | 300 mg |
| Per 295 g serving | % Daily Value |
|---|---|
| Potassium | 19 |
| Calcium | 30 |
| Iron | 20 |
| Vitamin A | 200 |
| Vitamin C | 35 |
| Vitamin B6 | 46 |
| Vitamin B12 | 39 |
| Folate | 12 |
| Zinc | 22 |
