CHICKEN FARMERS OF CANADAEAT RIGHT WITH CHICKEN.CA

HEALTHY, CANADIAN CHICKEN

What else is there to know?

NEW CANADIAN CHICKEN LABELThere are many reasons why chicken is Canada’s number-one choice for meals. High in protein, easy to prepare, and versatile enough to cater to any taste, Canadian farmer-raised chicken is the perfect choice for a healthy dinner, lunch or breakfast – and now it’s even easier to identify.

We’re helping consumers know that they’re buying the highest quality chicken by creating a special mark that reads “Raised by a Canadian Farmer.” Ask for this logo on fresh chicken in your local grocery store.

DID YOU KNOW? ° Canadian farmer-raised chicken has NOT been given hormones or steroids (they are illegal, and have been since the 1960s). It’s also grain-fed.

° Our 2,700 chicken farmers pride themselves on raising fresh, high-quality chicken. They follow a government-recognized On-Farm Food Safety Assurance Program and an auditable Animal Care Program to meet nationally-established standards.

° Canadian chickens raised for meat are free-run. They roam freely in clean, well-ventilated barns, eat and drink whenever they want, and are protected from predators and the harsh Canadian climate.

° Purchasing Canadian farmer-raised chicken helps support your local and national economy by sustaining jobs both directly on the farm and indirectly for people in the processing, retailing, and restaurant industries.

° Chicken raised by a Canadian farmer has exceptional nutritional benefits. It is very high in protein and lower in saturated fat than most other meats.

° Fresh Canadian chicken is trans fat-free, naturally low in carbohydrates and sodium, and contains many essential nutrients for optimal health.

° Canadian chicken is available in a wide variety of cuts to suit a range of tastes and budgets. You can also find different types with the seal, including traditionally-raised, organic, and free-range.

ASK YOUR GROCER TO

CARRY CHICKEN LABELLED “RAISED

BY A CANADIAN FARMER.”

Well-planned meals that include fresh ingredients are an excellent way to take control of your health and limit foods that are high in sugar, sodium, and fats. Chicken offers essential nutrients and is a healthy choice when paired with whole foods or as a quick snack.

What does chicken raised by a Canadian farmer offer your family? Here are the results from one of our nutrient studies:

EXCELLENT SOURCE OF PROTEIN All cuts of chicken are an excellent source of high quality protein ranging from 20 to 30 grams per 100 g serving. Studies show that eating adequate pro-tein (25-30 grams) at each meal helps optimize growth, maintain and repair body tissues, muscles, and cells. Getting adequate protein throughout the day can help you manage your weight by keeping you satisfied longer.

EXCELLENT SOURCE OF B12Chicken is a good source of several B vitamins, which are essential for a number of processes in the body, from converting food into energy to the development of healthy skin, nails, and

hair. Dark meat from thighs and legs con-tains an excellent source of vitamin B12, an important nutrient for neurological function and red blood cell formation. Dark meat without skin is also not as high in fat as you might think.

EXCELLENT SOURCE OF ZINCWhile all cuts of chicken contain zinc, skinless chicken legs have the most. A 100 g serving is an excellent source, containing 25% of the recommended daily value. Zinc is a mineral that we need every day to stay healthy. It helps strengthen our immune system and heal wounds, and is required for proper smell and taste. Zinc is also needed to help the body grow and develop, which is especially important for infants, children, adolescents, and pregnant women. F

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HIGH IN POTASSIUMPotassium is best associated with foods like fruits, vegetables, and whole grains, so you may be sur-prised to know that chicken contains this important mineral. When compared to dark meat, chicken breasts have the highest source of potassium (430 mg per 100 g serving) which is as much as a medium-sized banana.

HIGH IN MAGNESIUMMagnesium is an important mineral, that many of us are not meeting the recommended intake of and is involved in numerous metabolic reactions vital to health. While all cuts of chicken contain magnesium, skinless breasts have the most. A 100 g serving contains 15% of the recommended daily value. Other

good food sources include quinoa, whole grains, nuts and seeds, spinach, and legumes.

NUTRIENT FLASH! Adequate intakes of magnesium are associated with lower rates of osteoporosis, high blood pressure and stroke, diabetes, and migraines.

HIGH IN PHOSPHORUSChicken is also a good source of phosphorus which helps build healthy teeth and bones. The main sources of phosphorus are the protein food groups of meat and milk. Phosphorus is needed to help balance and use other vitamins and minerals, including B vitamins, mag-nesium, and zinc. A 100 g skinless chicken breast offers 25% of your recommended daily value.

* Nutrient claims are based on 100 g serving from data collected by Silliker Labs.

COOK HEALTHY CHICKEN WITH SKIN ON

Most of us will agree that a skinless cut of chicken contains less fat and calories than a cut with the skin on. But, did you know that a skin-on cut has similar nutritional value if the skin is removed after roasting?

That’s right. In fact, chicken roasted with the skin on and removed after has more moisture and less fat and calories than a skinless cut.

This means that you can cook your chicken with the skin on, retaining all the moisture and flavour you love, and then remove it prior to serving to achieve the same health benefits as a skinless cut.

HEALTHY MEALS NEVER TASTED SOOO GOOD

° Recipes – Hundreds of recipes with nutrition information to help you make healthy choices. Browse our database by category to suit your dietary needs and taste.

° Cooking Tips – Our inventory of step-by-step How-To-Videos will teach you everything from poaching chicken to making an awesome stir fry.

° Health Information – Peruse our Health section for printable nutri-tion factsheets and articles on topics such as nutrition, exercise, kid-friendly meals, and managing diet-related health issues.

° Cooking Times & Food Safety Info – Check out our Chicken School section for a wealth of information on keeping your family safe from food-borne ill-ness. Use our chicken cooking times chart to ensure your chicken is cooked to juicy perfec-tion every time.

° Win Prizes – Visit our Promotions page to enter our latest contest. Don’t miss our weekly blog called Chicken Feeds where we run a biweekly Winning Wednesday contest, and provide expert advice about cooking, nutrition, meal planning, and healthy living.

° Chicken Farmers – Visit our On the Farm section to learn about our chicken farmers. Find out how your favourite protein gets from a family farm to your table safely.

You can find more information

about Canada’s chicken farmers

and get inspiration for your next

meal at chicken.ca. Follow us on

, & where we straight-

talk nutrition and health and

post our best nutritious recipes.

Visit www.chicken.caCHICKEN.CA – the nation’s leading resource for cooking techniques, recipes, health & nutrient information and conversations with consumers. Check it out! We have:

Lower Sodium(under 500 mg)

FAMOUS CURRIED CHICKEN SALAD

Developed for CFC by Monda Rosenberg

4 cups (1 L) cooked chicken cubes

OR

1 cooked rotisserie chicken

1⁄2 cup (125 mL) golden raisins

1⁄2 cup (125 mL) mayonnaise

1⁄4 cup (60 mL) sour cream, not no-fat

1 tbsp (15 mL) hot curry paste, preferably yellow Thai

1⁄2 tsp (2.5 mL) salt

1⁄2 cup (125 mL) whole dried apricots

2 celery stalks, thinly-sliced

4 green onions, thinly-sliced

1 apple, peeled

1⁄2 cup (125 mL) finely-chopped coriander (optional)

1⁄4 cup (60 mL) chopped almonds with the skin on (optional)

Serves: 6 | Prep Time: 20 min.

CAL. 427 | PROT. 30 G | FAT 25 G | CARBS 23 G | FIBRE 2 G | SUGAR 16 G | SODIUM 482 MG

Cube chicken and measure out about 4 cups (1 L). Put raisins in a micro-waveable bowl. Cover with water and microwave until boiling. Set aside to plump.

Combine mayonnaise, sour cream, curry paste and salt in a large bowl. Blend together until no streaks of curry remain. Stir in chicken.

Measure out whole apricots, then thinly slice. Add to salad with celery and green onions. Drain raisins and stir in. Dice apple and stir in along with the coriander if using. Then taste and add more curry or salt if you like. If not creamy enough, stir in more mayonnaise or sour cream, a little at a time. Stir in nuts or save for sprink-ling over the salad. If making ahead, cover and refrigerate up to 2 days. Serve on lettuce or a bed of greens.

Notes: Marvellous as a sandwich filling.

FAMOUS CURRIED CHICKEN SALAD

CHICKEN DRUMS WITH HOISIN BBQ SAUCE

Developed for CFC by Nancy Guppy, RD, MHSc

Lower in Fat(under 10 g)

Serves: 4 | Prep Time: 15 min. | Cook Time: 45 min.

CAL. 250 | PROT. 22 G | FAT 8 G | CARBS. 21 G | FIBRE 1 G | SUGAR 16 G | SODIUM 550 MG

CHICKEN DRUMS WITH HOISIN BBQ SAUCE5 tbsp (75 mL) hoisin sauce,

ready-to-serve

1 tbsp (15 mL) rice vinegar, unseasoned

2 tbsp (30 mL) ketchup

2 tbsp (30 mL) honey

1 tsp (5 mL) sesame oil, toasted

1 tsp (5 mL) Thai-style hot sauce (like Sriracha)

8 chicken drumsticks, bone-in, skin off

2 green onions, fresh, sliced

1 tbsp (15 mL) sesame seeds, whole, dried (white or black)

Preheat oven to 400°F (200°C)

Mix together the hoisin sauce, rice vinegar, ketchup, honey, sesame oil and Thai-style hot chili sauce (e.g., Sriracha brand) in a large bowl or resealable plastic bag. Set aside.

Add chicken drum sticks to above marinade and mix well. If using a bag, remove as much air as possible, seal and mix well using hands over outside of bag to coat all pieces. Marinate one hour and preferably overnight.

Bake in preheated oven for about 45 minutes and until internal tem-perature registers 165°F (74°C). Turn chicken drums and baste with extra sauce half way through cooking.

Serve baked chicken drumsticks sprinkled with the sesame seeds and sliced green onion.

Notes: While you are at it you may want to double the recipe, placing sauce ingredi-ents and chicken for a second meal in a plastic resealable bag. Freeze immedi-ately. To use, defrost in the refrigerator overnight.

*Recipe image depicts skin-on drums.

LENTIL & GROUND CHICKEN

SHEPHERD’S PIE Developed for CFC by Nancy Guppy, RD, MHSc

Higher in Fibre(more than 4 g)

LENTIL & GROUND CHICKEN SHEPHERD’S PIE

2 cups (500 mL) canned lentils, drained and rinsed

1 tbsp (15 mL) olive oil

2 cups (500 mL) onions, diced

2 cloves garlic, minced

1 lb (0.5 kg) lean ground chicken

2 cups (500 mL) carrots, grated

1 green pepper, diced

3 tomatoes, medium, chopped

1 cup (250 mL) low-sodium vegetable juice

2 tsp (10 mL) Worcestershire sauce

2 tsp (10 mL) thyme, fresh

1⁄8 tsp (0.5 mL) cloves, ground

1⁄2 tsp (2.5 mL) salt

1⁄4 tsp (1.25 mL) black pepper, freshly ground

8 potatoes, skin on, diced

2⁄3 cups (170 mL) plain yogurt, 2–4% MF

2 tbsp (30 mL) chives, fresh, sliced

1⁄2 tsp (2.5 mL) paprika

Serves: 10 | Prep Time: 30 min. | Cook Time: 45 min.

CAL. 290 | PROT. 16 G | FAT 8 G | CARBS 39 G | FIBRE 6 G | SUGAR 7 G | SODIUM 210 MG

Preheat oven to 350°F (180°C). Rinse canned lentils under cold running water to remove starch and some of the salt. Drain and set aside.

Heat oil over medium-high heat in a skillet. Dice onions and mince garlic. Sauté in pan until softened – about 4 minutes.

Stir in ground chicken. Use the back of a wooden spoon to break chicken into smaller pieces. Stir and sauté until cooked through and ground chicken is lightly browned.

Add lentils, grated carrots, diced green pepper and chopped tomatoes. Stir in vegetable juice,

Worcestershire sauce, dried thyme, ground clove, salt and pepper. Cover and simmer on low heat while the potatoes are cooking.

Cut unpeeled potatoes into chunks. Cover with cold water, bring to a boil, reduce heat and simmer until fork tender. Drain and mash with yogurt and minced chives.

Spread hot filling into a baking dish. Mound scoops of potatoes over and use a spatula to smooth over pie. Sprinkle top with paprika. Bake in preheated oven for 30 minutes or until filling is bubbling and top lightly browned.

Notes: This recipe freezes well.

SAUTÉED CHICKEN WITH FRESH, WARM

BRUSCHETTA Developed for CFC by Monda Rosenberg

Low in Calories

(under 400)

SAUTÉED CHICKEN WITH FRESH, WARM BRUSCHETTA

Serves: 4 | Prep Time: 5 min. | Cook Time: 20 min.

CAL. 279 | PROT. 38 G | FAT 9 G | CARBS 12 G | FIBRE 2 G | SUGAR 7 G | SODIUM 422 MG

Trim any excess fat from chicken. Heat oil in a wide frying pan over medium heat. Add chicken and cook until golden tinged, 2 to 3 min a side. Meanwhile mince garlic and coarsely chop olives.

When chicken is golden, scatter with garlic, olives and balsamic. Add 1⁄4 cup (60 mL) water. Reduce heat to low. Cover and cook 6 min-utes. Turn chicken and continue cooking for 6 to 8 more minutes and internal temperature registers 165°F (74°C).

While chicken is cooking, slice tomatoes into quarters and squeeze out all seeds and juice. Chop tomato pulp. It should measure about 3 cups (375 mL). Stir capers, sugar, dried basil and oregano, onions and fresh basil into tomatoes. When chicken is cooked, remove to a plate and cover to keep warm.

Immediately turn heat to high and add tomato mixture to sauce remaining in pan. Stir constantly just until tomatoes are hot. Spoon over chicken and pour pan juices over top. Garnish with fresh basil.

4 boneless, skinless chicken breasts

1 tbsp (15 mL) olive oil

4 garlic cloves, minced

1⁄2 cup (125 mL) coarsely-chopped pitted Kalamata olives

2 tbsp (30 mL) balsamic vinegar, preferably white balsamic

4 ripe, but firm large tomatoes

1 tbsp (15 mL) capers

2 tsp (10 mL) sugar

1 tsp (5 mL) each of dried leaf basil and oregano

2 green onions, thinly-sliced

1⁄2 cup (125 mL) coarsely-chopped fresh basil

1⁄4 cup (60 mL) water

GRILLED MAPLE SYRUP TERIYAKI

CHICKEN Developed for CFC by Nancy Guppy, RD, MHSc

Gluten Free

GRILLED MAPLE SYRUP TERIYAKI CHICKEN

Serves: 4 | Prep Time: 30 min. | Cook Time: 45 min.

CAL. 360 | PROT. 28 G | FAT 11 G | CARBS 37 G | FIBRE 3 G | SUGAR 10 G | SODIUM 690 MG

3 tbsp (45 mL) light tamari sauce or low-sodium soy sauce

3 tbsp (45 mL) maple syrup

2 tsp (10 mL) sesame oil

2 cloves garlic, minced

2 tbsp (30 mL) ginger, fresh, grated

1⁄2 tsp (2.5 mL) black pepper, freshly ground

1 tsp (5 mL) Sriracha hot chili sauce or other hot sauce (optional)

8 boneless, skinless chicken thighs

1 cup (250 mL) long grain brown rice, dry

2 cups (500 mL) water

8 cups (2 L) arugula (rocket)

1 tbsp (15 mL) sesame seeds

1 green onion, sliced

Make marinade by adding light tamari, maple syrup, sesame oil, minced garlic, grated ginger, freshly ground black pepper and Sriracha hot pepper sauce to the bowl of a blender or food processor.

Place skinless chicken thighs in large plastic zip lock bag. Add marinade. Mix with hands on outside of bag to coat. Marinate in the refrigerator for at least one hour and preferably overnight.

Put the rice on to cook 20 minutes before you are ready to grill the chicken.

Preheat grill over medium-high heat. Remove chicken from bag and place

on top shelf of BBQ/grill. Close lid and grill 8-10 minutes on each side or until chicken reaches internal temperature of 165°F (74°C). Cooking time will vary based on the size of thigh pieces. Remove from grill and slice grilled chicken into long strips. Set aside.

To serve place arugula around per-imeter of a dinner plate or serving platter. Place hot brown rice in middle and top with grilled teriyaki chicken. Garnish with sesame seeds and sliced green onion (optional garnishes).

Notes: If you need a gluten-free version make sure you choose a tamari that is labelled gluten-free.

CABBAGE AND PEANUT BUTTER

CHICKEN STIR-FRY Developed for CFC by Nancy Guppy, RD, MHSc

Lower in Sugar

(under 10 g)

CABBAGE AND PEANUT BUTTER CHICKEN STIR-FRY

1 cup (250 mL) long grain brown rice, uncooked

1 lb (0.5 kg) boneless, skinless chicken breasts

1 tbsp (15 mL) canola oil

2 cloves garlic, minced

1 cup (250 mL) mushrooms, sliced

4 cups (1 L) green cabbage, shredded or bean sprouts

2 cups (500 mL) baby carrots, cut in quarters

1 tbsp (15 mL) light tamari sauce

1 tsp (5 mL) Dijon mustard

1 tsp (5 mL) toasted sesame oil

2 tsp (10 mL) peanut butter, creamy

1⁄2 cup (125 mL) water, warm

1 tbsp (15 mL) canola oil

1⁄2 cup (125 mL) cilantro, minced, for garnish

1 tbsp (15 mL) sesame seeds, for garnish Serves: 4 | Prep Time: 20 min. | Cook Time: 45 min.

CAL. 360 | PROT. 32 G | FAT 10 G | CARBS 35 G | FIBRE 6 G | SUGAR 4 G | SODIUM 330 MG

Cook brown rice in unsalted water for the amount of time specified on the package.

Cut chicken breast into 1⁄2 inch (1.25 cm) bite-size pieces. Set aside.

Heat 1 tablespoon (15 mL) canola oil over medium-high heat in a non-stick skillet. You can use less oil if you have a very good pan. Add chicken and stir fry until lightly browned and just cooked through and internal temper-ature registers 165°F (74°C). Transfer to plate and cover to keep warm.

Prepare the vegetables by mincing garlic, shredding cabbage, cutting baby carrots and slicing mushrooms.

Whisk together tamari, Dijon mustard, sesame oil, peanut butter and warm water in a bowl. Set aside.

Add another tablespoon (15 mL) canola oil to the pan and stir fry the minced garlic one minute. Add the rest of vegetable and continue to stir fry until tender crisp – about 3-4 minutes.

Pour sauce over the vegetables and stir fry an additional 2 minutes. Stir in the cooked chicken, toss and stir fry a few minutes to heat through.

To serve, spread out cooked brown rice on individual dinner plates. Top with stir fry. Garnish with fresh minced cilantro and sesame seeds.

Notes: Beans sprouts are a great substitute for shredded cabbage.

British Columbia Chicken Marketing Board32450 Simon Avenue, Suite 101

Windermere Court, Abbotsford, BC V2T 4J2www.bcchicken.ca

Alberta Chicken Producers 2518 Ellwood Dr. SW

Edmonton, AB T6X 0A9 www.chicken.ab.ca

Chicken Farmers of Saskatchewan224 Pacific Avenue, Suite 201

Saskatoon, SK S7K 1N9www.saskatchewanchicken.ca

Manitoba Chicken Producers1357 Kenaston Boulevard

Winnipeg, MB R3P 2P2www.manitobachicken.ca

Chicken Farmers of Ontario3320 South Service Road, P.O. Box 5035

Burlington, ON L7R 3Y8www.ontariochicken.ca

Les Éleveurs de volailles du Québec555, Roland Therrien Boulevard, Suite 250 Longueuil, QC J4H 4G1www.lepoulet.qc.ca

Chicken Farmers of New Brunswick277 Main Street, Suite 103 Fredericton, NB E3A 1E1

Chicken Farmers of Nova Scotia531 Main StreetKentville, NS B4N 1L4www.nschicken.com

Chicken Farmers of Newfoundland & LabradorP.O. Box 8098 St. John’s NL A1B 3M9www.nlchicken.com

Chicken Farmers of Prince Edward Island4701 Baldwin Road, RR6Cardigan, PEI C0A 1G0

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