Page 11 - February 2021
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4 - H F O O D A N D N U T R I T I O N
Heart Smart Foods - Blackberries
Blackberries are a fruit suited for Texas landscapes. Not only
are blackberries a southern staple for our favorite summertime
desserts, but blackberries are also easy to grow in Texas
gardens because they tolerate the hot summer months and
bear fruit throughout the spring and early summer. Some new
varieties may even bear fruit in the fall, but these have not
been thoroughly tested in Texas. Blackberries grow best when
planted in well-drained soil. If you are planting blackberries in
soil drains slowly, plant the blackberries on raised beds or
berms (mounded planting rows), which will enable the soil to
Blackberry Chipotle Chicken - dry faster. Harvesting blackberries is unique from other fruits,
Recipe and Nutrition Label in that blackberries are harvested by hand rather than by
Texas A&M AgriLife Extension Service, Dinner Tonight machine in commercial production settings. Blackberries are
ready to be harvested when the berries turn from a bright red
to a dull dark black color. Blackberries do not continue to ripen
Ingredients:
Chipotle Blackberry Sauce after being picked; their flavor is at its peak when harvested at
- 4 teaspoons olive oil extra virgin the right time. Blackberries should be refrigerated after harvest
- 1 medium shallot or sweet onion diced to prevent softening.
- 2 cups fresh blackberries
- 1 chipotle pepper in adobe sauce (canned), diced The Texas A&M AgriLife Extension Service offers more
- 2 teaspoons brown sugar information on everything from planting and trellising
- 1 Tablespoon balsamic vinegar blackberry plants, to fertilizing and marketing blackberries.
- 1 Tablespoon mint leaves minced Find more information at
https://agrilifeextension.tamu.edu/library/farming/texas-fruit-
and-nut-production-blackberries/
Chicken Breasts
- 12 oz chicken tenderloins boneless, skinless
- 1/2 teaspoon salt Blackberries are a rich source of fiber, vitamin K, vitamin C and
- 1/4 teaspoon pepper manganese, along with many other vitamins and minerals.
Because of their high levels of antioxidants, blackberries may
aid boosting brain health, and can help control blood sugar
Instructions:
Preheat oven to 375 degrees F. Place tenderloins on a because of their low glycemic index. Try to add blackberries to
baking sheet and sprinkle 2 teaspoons of olive oil, salt your plate this summer! Blackberries are a sweet addition to a
and pepper on chicken. Bake for 20-25 minutes or until breakfast yogurt parfait or oatmeal bowl, they are great as a
internal temperature has reached 165 degrees F. While snack with a handful of nuts or seeds and can be an exciting
chicken is cooking in the oven, heat a 3 quart saucepan addition to anything from jams and jellies to salads and
on medium-high heat. Add 2 teaspoons of olive oil and sauces!
the diced shallots. Sauté for 3-4 minutes or until soft.
Add blackberries, chipotle pepper, brown sugar, and Texas A&M AgriLife Extension, Path to the Plate
balsamic vinegar. Bring to a boil, reduce heat, cover and Heart Smart Foods: Blackberries
simmer for 10 minutes. Remove sauce from heat and let
cool for 5 minutes. Serve the sauce over the chicken and
top with mint leaves.
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