Discover how delicious healthy food can taste!
Celebrate the beginning of the glorious summer fruit season with fresh cherries. An early summer treat, cherries are a pleasure to eat and are packed with nutritional benefits. The rich, ruby hue is a clue to fact that they contain anthocyanins, a type of antioxidant that helps reduce inflammation. In addition to snacks and desserts, cherries are delicious in savory dishes, such as this light, but hearty, main-dish salad. The protein from the grilled chicken makes this dish satisfying, while fresh greens add volume and texture—with a minimum of calories. As the season progresses, you can replace the cherries with sliced nectarines, peaches, plums, and grapes.
INGREDIENTS
½ cup diced red onion
1 Tbsp plus 1 tsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp cherry juice or orange juice
½ tsp Dijon mustard
¼ tsp salt, divided
¼ tsp pepper
8 ounces boneless skinless chicken breast, trimmed
¼ tsp dried thyme leaves
4 cups lightly packed salad greens, washed, dried and torn into bite-sized pieces, if necessary
1 cup fresh sweet cherries, pitted (see Tip) and halved
2 Tbsp unsalted shelled pistachios, coarsely chopped or sliced almonds, toasted (see Tip)
PREPARATION
1. Preheat grill. Place onion in small bowl, cover with ice water; let soak while you prepare remaining ingredients (this helps temper the bite of the onion).
2. Combine 1 Tbsp oil, vinegar, juice, mustard, 1/8 tsp salt and 1/8 tsp pepper in small jar with a tight-fitting lid or a small bowl; shake or whisk until blended.
3. Rub chicken with remaining 1 tsp olive oil. Sprinkle with thyme, and remaining 1/8 tsp salt and pepper. Oil grill grate by rubbing it with a piece of oil-soaked paper towel (use tongs to hold paper towel). Grill chicken over medium direct heat until an instant-read thermometer inserted in the center registers 165ºF, 4 to 6 minutes per side. (Alternatively, cook chicken under broiler.) Transfer to cutting board. Let rest 3 to 5 minutes. Cut into ¼-inch-thick slices.
4. Drain onion. Combine salad greens, cherries, and onion in large bowl. Set 1 Tbsp balsamic dressing aside for drizzling over salad. Add remaining dressing to salad greens; toss to coat well. Transfer to 2 individual plates. Top each serving with sliced chicken and a sprinkling of pistachios (or almonds). Drizzle with reserved dressing.
Yield: 2 (2-cup) servings.
Per serving: Calories: 370. Total fat: 16 grams. Saturated fat: 2.5 grams. Cholesterol: 65 milligrams. Sodium: 420 milligrams. Carbohydrates: 26 grams: Fiber: 5 grams. Protein: 29 grams.
Tip: If you love cherries and cook with them often, it is worth investing in a cherry pitter. A simple hand-held model can be found at kitchenware stores and online retailers for about $12.99. I like the Oxo cherry pitter. If you don’t have a cherry pitter, use a paring knife to cut the cherry in half, then scoop out the pit. Some cooks like to use a clean paper clip, opened into an “S’ shape, to hook the pit and pull it out.
Tip: To toast place almonds: Place almonds in microwave-safe bowl and microwave at High 2 to 3 minutes, or until fragrant and lightly toasted. Let cool.
Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
GRILLED CHICKEN SALAD WITH CHERRIES & PISTACHIOS
