Well they say good things come in little packages and this couldn’t ring truer than for the little nuggets of nutritional gold that I tried earlier this week. Hailing from the foothills of the Andes, dried goldenberries, came onto my radar as an ingredient that would work well in a whole host of recipes. More commonly known as Physalis, these dried berries of the same have an amazing sweet then sour taste that mixes well with dried fruit mixtures (so ideal for topping muesli, porridge and yogurt), a tasty zing to salads, a great ingredient for adding to ice creams and an amazing snack for those on the go!
On the nutritional front they are bursting with B-complex vitamins and an excellent source of Vitamin A, C and phosphorus. Indeed the producers claim that this mighty berry contains more fibre than the same amount of prunes, more potassium than 3 medium sized bananas and more iron than spinach!
I have plans to use it in a baratric-friendly preserve (a kind of jam I think); in my traditional brownie recipe (watch this space) and in a salad. However, to get the ball rolling I first used goldenberries to make a simple but fruity (yet slightly sweet n’ sour) salsa to serve with plain chicken. I’ve tasted it both hot and cold and it works brilliantly either way.
This recipe would also make a wonderful party snack for the coming festive season – cook the chicken, slice and thread onto skewers. Serve with the salsa as party food.
They’re available from many health food shops – I bought mine from Holland & Barratt (where they’re on special offer at the moment @ £1.99 instead of £2.99)…bargain!
CHICKEN WITH GOLDENBERRY SALSA
4 small skinless and boneless chicken breasts, weighing about 125g/4 oz each
low-fat cooking spray
salt and freshly ground black pepper
I red pepper/capsicum, cored, deseeded and chopped
2 spring onions/scallions, finely chopped
1 tsp chopped fresh root ginger
75 g/3 oz goldenberries (dried physalis)
3 tbsp fat-free French or oil and vinegar type dressing
2 tsp chopped fresh coriander/cilantro
1. Generously spritz the chicken breasts with low-fat cooking spray and season with salt and pepper. Cook in the oven, under the grill/broiler or in a non-stick sauté pan, for about 15 minutes or until cooked to your liking. Allow to rest in a warm place for 5 minutes before cutting into slices for serving.
2. Meanwhile, to make the salsa, mix the red pepper/capsicum with the spring onions/scallions, ginger, goldenberries, dressing, coriander/cilantro and salt and pepper to taste, mixing well.
3. Serve the chicken breasts with the goldenberry salsa spooned over.
WLS PORTION: 1/2 – 3/4
CALORIES PER PORTION: 202