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Healthy Recipes

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Blueberry and Red Onion Compote

By now, you’ve heard about blueberries’ potent antioxidant benefits. But did you know about their hidden talent for tasting good with main-course ingredients? In green salads, poultry dishes and relishes like this recipe, blueberries provide intriguing contrasts of taste, texture and color. Try this compote with fish or poultry. It will keep up to two weeks, tightly covered, in the refrigerator.

Ingredients

1 Tbsp. unsalted sweet butter
1 Tbsp. extra virgin olive oil (or other healthy oil - NOT canola)
2 large red onions, halved vertically, and cut crosswise in 1/4-inch slices
2 Tbsp. light brown sugar (preferably raw organic)
1 Tbsp. balsamic vinegar
1 cup water
Pinch of sea salt
1/2 cup blueberries, fresh or frozen

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

Instructions

1. In a heavy, deep saucepan over medium heat, melt the butter with the oil. Stir in the onions. Cook until the onions are wilted, about 5 minutes, stirring often.

2, Mix in the sugar and vinegar. Cook, stirring until the sugar dissolves, about 1 minute. Add 1 cup of water and the salt. Cook until most of the water has evaporated and the onions are simmering in thick, bubbly syrup, about 25 minutes. Add the blueberries. Cook further until the compote thickens to the consistency of jam, about 20 minutes.

3. Cool to room temperature before serving.

Makes 2 cups (6 servings)

Per serving: 84 calories, 4g. total fat (1 g. saturated fat), 11 g. carbohydrate, 0 g. protein, 1 g. dietary fiber, 53 mg. sodium.

Original recipe and image source: http://www.aicr.org

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