Blueberry Chicken Salad

September 19, 2019 By:Henk Damiaans

Fresh and Flavorful: Chicken and Asparagus Salad with Blueberries and Hazelnuts

Welcome to a world where flavor meets nutrition! This Chicken and Asparagus Salad with Blueberries and Hazelnuts is not only a feast for your taste buds but also packed with nutrients to keep you energized and healthy. Let’s dive into this delicious recipe that’s perfect for a light lunch or a vibrant dinner.

Ingredients

Serves 4

2 skinless chicken breasts
Olive oil
Sea salt and freshly ground black pepper
2 bunches baby asparagus, woody ends trimmed
2 large handfuls rocket leaves
2 x 125 g punnets blueberries
125 g thinly sliced salted ricotta
1 cup (150 g) hazelnuts, lightly roasted, coarsely chopped

Dressing

2 tablespoons white wine vinegar
1 tablespoon maple syrup
1 teaspoon Dijon mustard
¼ cup (60 ml) olive oil
Sea salt and freshly ground black pepper

How to make it

1. Slice the chicken into thin strips. Drizzle with oil and season with salt and pepper.

2. Preheat a frying pan over medium heat and cook for strips for 2 minutes on each side, or until golden brown and cooked through. Transfer onto a plate and set aside.

3. Cut the asparagus in half and cook in a saucepan of boiling water for 30 seconds, or until just tender. Drain and plunge into a bowl of iced water to refresh. Drain.

4. To make the dressing, combine the vinegar, maple syrup and mustard in a small bowl. Gradually whisk in the oil and season with salt and pepper.

5. Combine the chicken, asparagus, rocket, blueberries, ricotta and hazelnuts in a large bowl. Add the dressing and toss to coat.

Nutritional Information (Per Serving)

Calories: 450
Protein: 30g
Fat: 30g
Carbohydrates: 15g
Fiber: 5g
Sugar: 10g

Why You’ll Love This Salad

High in Protein: The chicken breasts provide a lean source of protein, essential for muscle repair and growth.
Rich in Antioxidants: Blueberries are loaded with antioxidants that help protect your body from free radicals.
Healthy Fats: Olive oil and hazelnuts offer heart-healthy fats that can improve cholesterol levels and provide sustained energy.
Vitamins and Minerals: Asparagus and rocket leaves are packed with vitamins A, C, and K, along with folate and iron.

Tips for the Perfect Salad

Fresh Ingredients: Always use the freshest ingredients you can find to maximize flavor and nutritional value.
Roasting Hazelnuts: Lightly roast the hazelnuts for added crunch and a deeper flavor.
Customizable: Feel free to add or substitute ingredients based on your preference. Avocado or cherry tomatoes can be great additions!

Final Thoughts

This Chicken and Asparagus Salad with Blueberries and Hazelnuts is a delightful combination of flavors and textures that will leave you satisfied and nourished. It’s easy to make, packed with nutrients, and perfect for any occasion. Give it a try and let your taste buds thank you!