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Eat right with chickEn.ca

Lean Canadian chicken: a smart choice Well-planned meals are an excellent way to take control of your

health and limit foods that are high in sugar, sodium and fats. Eating right has never been easier with nutrition information,

cooking tips and hundreds of healthy recipes to choose from at chicken.ca.

Chicken is part of a healthy diet » It’s an excellent lean source of protein, niacin and vitamin

B6, and a good source of other nutrients.

» Protein helps to fight infection by helping to build antibodies. The amino acids found in chicken protein are important for the

growth, maintenance and repair of body tissues, muscles and cells.

» Niacin helps to build and maintain healthy skin and aids in the digestion and absorption of food.

» Vitamin B6 is essential for the metabolism of protein and amino acid synthesis.

» Pantothenic acid helps in the release of energy.

» Chicken is also a good source of iron, zinc and phosphorous, which are important for healthy bones and teeth.

Chicken Farmers of Canada’s recipes include nutrition facts You can use this information to make healthy meal choices that are best for you.

Search our recipe database for delicious dishes that are gluten-free, high-fibre, lower fat or lower sodium. We have included some of these recipes here.

Tips for weight management Eliminating starches at dinner can contribute to weight loss, since we tend to eat a large amount of starch late in the day.

This doesn’t mean cutting out all starches, especially at breakfast and lunch and snack times, but try to eat high fibre whole grains!

» Purge your pantry of unhealthy foods such as highly-sweet or salty snacks.

» Create a positive health environment for yourself. Don’t keep danger foods at your desk or at home.

» Make sure you have plenty of healthier options for snacking, such as fruits and vegetables, nuts and seeds, granola bars and single-serve tuna.

» Keep a food journal. The research is conclusive: successful journaling brings successful long-term weight loss. Print copies of a weekly food, and a snack & beverage journal at chicken.ca/health.

» Breakfast is the most important meal of the day! Breakfast kick starts your metabolism and if you eat enough protein at breakfast, you may not overeat at lunch. Try having a boiled egg for breakfast with a piece of whole grain toast and some fruit. Or try a fruit smoothie with added protein powder. The protein will keep you feeling full longer. You can buy unsweetened soy or whey protein powder in your grocery store.

Vegetables are not only full of antioxidants (cancer-fighting nutrients) and vitamins/minerals, but they are usually low in “natural sugars” and contain fibre which is not only great for your body but also helps keep you feeling full. Try to eat less of the higher starch vegetables such as regular potatoes, corn and green peas.

Be sure to eat at least two vegetable servings at lunch and two vegetable servings at supper. Try to have no more than one “starchy” vegetable at each meal. Go for colour! Vibrant green, red and orange vegetables are usually the healthiest choice.

Fruits are also very high in antioxidants and full of many nutrients and fibre. Try to eat 2 to 3 servings per day. Fruit is a great snack between meals. A few of the higher fibre fruits are apples, avocado, berries, kiwi, oranges, pears and prunes. Try to choose whole fruit over fruit juice. If you are diabetic, eating whole fruit will have less of an impact on blood sugars than drinking juice. Even if you aren’t diabetic, the fibre in whole fruit will keep you feeling fuller longer and more satisfied than just drinking juice. If you choose to drink a small amount of real fruit juice (no added sugar), a ½ cup (125 mL) equals one serving of fruit.

Whole grains Adding more fibre to your diet is a good thing. Fibre not only helps keep you regular, but will also help keep your blood sugars more stable. Stable blood sugar keeps your body functioning properly and keeps you feeling well. If your blood sugar gets low, you’ll start to feel weak and possibly worse. This is especially important if you are diabetic or pre-diabetic. There are two kinds of fibre in foods: soluble and insoluble. Soluble fibre will help lower cholesterol and can improve your heart disease risk.

Insoluble fibre (the bran, bulk, and endosperm of the grain) is important because it is difficult to digest and it adds bulk, which slows down the rate at which your food gets digested and lessens the rise in blood sugars. It also

helps to prevent constipation and will make you feel fuller, longer which will help promote weight loss. Your diet should include 25 to 30 grams of fibre per day, including 10 to 15 grams of soluble fibre.

Protein foods are an important source of energy. They make you feel fuller and do not have much effect on blood sugars. But, choose wisely and choose leaner cuts of chicken, beef, pork, turkey, fish, milk & dairy products, nuts and nut products, eggs, tofu and soy products. Beans, peas and lentils are starchy vegetables and are better known for their starch content rather than their protein content. Legume-type proteins will have a slight effect on blood sugar due to their carbohydrate content, but they are full of soluble fibre.

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Exercise is part of a healthy lifestyle and achieving or maintaining a healthy weightMake sure you get at least 150 minutes of exercise per week. Exercise doesn’t have to be structured, like at a gym, but can be as easy as walking, biking or taking the stairs instead of the elevator. Record your daily activity. Use a pedometer to count your daily steps. The goal is 10,000 steps per day. Go slowly at first and gradually increase the number of steps and intensity.

Eating balanced meals with plenty of whole grains, vegetables, fruit and lean protein will help keep you feeling full and satisfied longer. This will help curb cravings for high-calorie foods.

Farmers care about what you serve your familyThe Canadian chicken industry works hand in hand with the Canadian Food Inspection Agency and other provincial and federal government departments to ensure that Canadian chicken is a safe choice for your family.

On-farm food safety & animal care Canadian chicken farmers follow an on-farm food safety assurance program, called “Safe, Safer, Safest” and an Animal Care Program. These rigorous programs include measures aimed at keeping chickens healthy and ensuring animal welfare standards.

Highlights of the programs include:

» restricting access to barns to only essential people and ensuring that they sign a visitor’s logbook

» changing into barn and farm-specific footwear and clothing before entering the barn

» cleaning their barns after each flock

» managing food and water sources

» managing environmental conditions within the barn

» annual audits and certification

» testing water sources

» keeping standardized records

Chickens raised for meat are free-runChickens in Canada are raised in clean, well-ventilated barns, where they can roam freely, eat and drink whenever they want and are protected from predators and the harsh Canadian climate.

All chickens are grain fedThe main ingredient of chicken feed is usually a blend of wheat, corn or barley. To improve the taste, texture and nutritional content of feed, other ingredients are added such as soybean, canola, or bone meal, vegetable fats, minerals and amino acids.

THERE ARE NO HORMONES GIVEN TO CHICKENS! IN CANADA, THE USE OF HORMONES AND STEROIDS IN CHICKEN FEED WAS BANNED IN THE 1960s.

New! Health portal www.chicken.ca/health

Work your way to a healthier you by visiting Chicken Farmers of Canada’s Health Portal.

What’s inside?NUTRITION – EAT RIGHT!

It’s not enough that the food you put on your table is delicious – it needs to be nutritious, too. Go to Nutrition – Eat Right to read about the great debate on white meat vs. dark meat, tips for making better food choices, or frequently asked questions about nutrition labels.

HEART HEALTH – BEAT RIGHT

Choosing nutritious food and paying attention to fat, sugar and sodium content will go a long way in protecting your heart. In Heart Health – Beat Right you will find articles on how to reduce your cholesterol levels, add fibre to your diet, become salt savvy, lower your blood sugar level, and maintain a healthy heart.

EXERCISE – FIT RIGHT!

Physical activity is a powerful and fast-acting way to improve your mental and physical health. When combined with healthy eating, physical activity can prevent weight gain, help lower your risk of many chronic diseases, and make you look and feel great. Inspired to get moving? Visit Exercise – Fit Right for tips to get started.

LIFETIME HEALTH – AGE RIGHT

Seeking better ways for you or your family to enjoy life with vitality and avoid as many health problems as possible? Look no further. Our new Lifetime Health – Age Right page provides a range of health management tips for children and youth, women, men and those 50 plus.

CHICKEN is a healthy choice. It is one of the best sources of protein as it contains very little fat compared to other meats. Are you curious to see how chicken stacks up against other popular proteins? Check out our new interactive nutritional comparison tool online at chicken.ca/health.

Per 75 g serving (roasted)

total Fat (g)

Saturated Fat (g)

Protein (g)Energy (kcal)

Chicken, skinless breast meat

2 0.4 25 119

Beef, New York Strip Loin

10 4.3 23 191

Pork, Lean Shoulder 16 5.9 17 219

Read our Nutritional Factsheets developed by registered dietitians and discover the latest information to manage diabetes, achieve a healthy weight, reduce cholesterol, choose healthier snacks, and more!

need more information about the health benefits of eating right with canadian chicken? go to chicken.ca to:

» Ask us a question

» Browse our recipe database by health category

» Create a personal, virtual recipe box

» Learn about recommended cooking times and food safety tips

» Receive a monthly newsletter

» Read and comment on weekly blogs

» Connect with us on www.facebook.com/chickenfarmers

» And follow us at twitter.com/chickenfarmers

Did you know?Dark meat without the skin is not as high in fat as you might think. It contains more nutrients than white meat and is higher in iron and zinc. Just one chicken leg contains 18% of a woman’s daily recommended intake of zinc.

Recipe courtesy of Chicken Farmers of P.E.I.

Serves 4 | Cook time: 20 min | Prep time: 10 min

1 lb (450 g) boneless, skinless chicken thighs • 1 Tbsp (15 mL) vegetable oil • 1 clove garlic, crushed • 1 onion, medium, chopped • ½ red pepper, sliced • ½ green pepper, sliced • 4 tsp (20 mL) cornstarch • 1 Tbsp (15 mL) water • ¼ tsp (1 mL) black pepper • 1 Tbsp (15 mL) curry powder • ¾ cups (175 mL) low-sodium chicken broth • cilantro, chopped

Cut chicken into bite size pieces. Heat oil in a skillet over medium heat; add garlic and onion and sauté until softened. Add chicken and stir to brown.

Blend cornstarch and 1 Tbsp (15 mL) water until smooth; stir in pepper, curry powder, chicken broth and cornstarch blend.

Add to skillet and bring to a boil, stirring constantly, until sauce thickens.

Stir in pepper slices, reduce heat, cover and simmer until chicken is cooked through and internal temperature reaches 165°F (74°C).

Garnish with chopped cilantro and serve with jasmine rice and peas.

CALorieS 220 | ProTein 23 g | ToTAL FAT 10 g | SATurATed FAT 2 g | CArBoHydrATe 10 g | FiBre 2 g | SuGAr 3 g | CHoLeSTeroL 95 mg | Sodium 115 mg | PoTASSium 23 % | CALCium 4 % | iron 10 % | ViTAmin A 4 % | ViTAmin C 90 % | ViTAmin B6 31 % | ViTAmin B12 22 % | FoLATe 11 % | mAGneSium 16 % | zinC 27 %

Simple Chicken Curry

Lower Sugar

Developed for CFC by Nancy Guppy, RD, MHSc.


2 tsp (10 mL) orange zest • ¼ cup (60 mL) fresh orange juice • 1 Tbsp + 2 tsp (15 mL + 10 mL) olive oil • 1 Tbsp (15 mL) thyme, fresh or 1 tsp (5 mL) thyme, dried • 1¾ lb (800 g) bone-in, skinless chicken breasts • 1 Tbsp (15 mL) demerara brown sugar • 1 Tbsp (15 mL) smoked paprika (dulce) • 1 tsp (5 mL) cinnamon, ground • ¼ tsp (1.25 mL) cayenne pepper, ground • ¼ tsp (1.25 mL) sea salt • 1 clove garlic, minced • 10 oz (300 g) baby spinach • 4 sprigs thyme, fresh (optional garnish)

Preheat oven to 350°F (180°C).

Prepare the orange peel (zest) and fresh-squeezed orange juice. mix with a tablespoon (15 mL) of the olive oil and the thyme in shallow baking dish. Place chicken breasts in dish with marinade and turn to coat.

mix brown sugar, smoked paprika, cinnamon, cayenne and sea salt on a dinner plate using a fork. Spread spices out. remove chicken from marinade and use the fork to push each chicken breast into the spice mixture. Coat both sides. Place back in baking dish with the marinade. Cover dish and marinate in the refrigerator 30 minutes, or longer, for extra flavour.

roast 45 minutes or until chicken reaches 165°F (74°C).

meanwhile, heat remaining 2 tsp (10 mL) olive oil in large skillet on medium heat. Add minced garlic and sauté a minute or two. Add baby spinach and stir for 2 minutes or just until wilted.

To serve, place roasted spiced chicken over wilted spinach. Spoon over pan juices. Garnish with a sprig of fresh thyme.notes: remove thyme leaves from stem by placing the sprig of thyme between your thumb and forefinger and pulling towards the base. discard the central woody stalk.


Smoked Paprika & Orange Chicken

Lower Fat

Developed for CFC by Nancy Guppy, RD, MHSc


1 lb (450 g) boneless, skinless chicken thighs • ¼ cup (60 mL) whole wheat flour • 1 tsp (5 mL) oregano, dried • ¼ tsp (1.25 mL) salt • 2 Tbsp (30 mL) extra virgin olive oil • 1½ cups (375 mL) red onion, sliced • 3 Tbsp (45 mL) seedless raisins • 3 Tbsp (45 mL) walnuts • ½ cup (125 mL) low-sodium chicken broth • 6 cups (1.5 L) swiss chard or kale, raw, shredded • 2 Tbsp (30 mL) balsamic vinegar • ¼ tsp (1.25 mL) black pepper, freshly ground

Slice chicken thighs across the grain into 1” (2.5 cm) strips.

Add flour into a resealable bag and add chicken strips. Shake to evenly coat.

Heat oil in non-stick skillet over medium heat. Add chicken strips and sprinkle with half of the salt and oregano and brown pieces on one side. Turn and sprinkle other side again with oregano and salt and finish browning other side. discard bag and remaining flour.

Add sliced onions, raisins and walnuts. Stir and continue cooking for approximately 5 minutes.

Stir in chicken broth and deglaze using a wooden spoon to scrape up bits off bottom of skillet. Top with shredded greens. Cover and cook 7-8 minutes or until greens are wilted and tender and chicken is cooked through.

Finish by stirring in balsamic vinegar and freshly-ground black pepper. Serve from skillet.

Skillet Chicken with Balsamic Greens

CALorieS 330 | ProTein 26 g | ToTAL FAT 15 g | SATurATed FAT 3 g | CArBoHydrATe 21 g | FiBre 4 g | SuGAr 9 g | CHoLeSTeroL 95 mg | Sodium 370 mg | PoTASSium 20 % | CALCium 8 % | iron 15 % | ViTAmin A 35 % | ViTAmin C 40 % | ViTAmin B6 32% | ViTAmin B12 21 % | FoLATe 18 % | mAGneSium 40 % | zinC 32 %

Nutritious Dark Meat


2 Tbsp (30 mL) olive oil • 4 chicken legs, back removed • 1 onion, small, chopped • 2 cloves garlic, minced • 1 zucchini, medium, chopped • ½ eggplant, small, chopped • 3 plum tomatoes, chopped • 1 tsp (5 mL) basil, dried • ½ tsp (2.5 mL) oregano, dried • ½ tsp (2.5 mL) marjoram, dried • ¼ tsp (1.25 mL) sea salt • ½ tsp (2.5 mL) pepper • ½ cup (125 mL) low-sodium chicken broth

Add 1 Tbsp (15 mL) of oil to skillet over medium high heat. Add chicken legs and brown on both sides. remove chicken and put on plate.

Add the rest of the oil, and on medium heat, cook onions and garlic until fragrant and starting to brown. Add vegetables and spices, including salt and pepper and sauté for a couple of minutes. Add chicken legs to pan and chicken broth. Cover and cook on medium low heat until chicken is cooked through and the internal temperature reaches 165°F (74°C).

Serve chicken and vegetables with cooked short or long grain brown rice.

notes: if you need a gluten free version, make sure your chicken broth is gluten free.

Chicken Mediterranean

Gluten Free



Serves 4–6 | Cook time: 30 min | Prep time: 15 min

1 lb (450 g) boneless, skinless chicken thighs • 2 Tbsp (30 mL) vegetable oil • 1 cup (250 mL) onions, diced • 4 cloves garlic, minced • ½ lb (227 g) mushrooms, sliced • 2 cups (500 mL) red peppers, sliced • 1 Tbsp (15 mL) paprika • 1 tsp (5 mL) caraway seed • ½ tsp (2.5 mL) thyme, dried • ½ tsp (2.5 mL) salt • ½ tsp (2.5 mL) black pepper, freshly ground • 3 Tbsp (45 mL) whole wheat flour • 2 cups (500 mL) low-sodium chicken broth • ¼ cup (60 mL) tomato paste • ½ cup (125 mL) sour cream, light • ¼ cup (60 mL) parsley, fresh, minced

Slice each chicken thigh into four strips going across the grain.

Heat oil over medium high heat in a non-stick pan. Add chicken, onion and garlic and sauté over medium-high heat; until browned and thoroughly cooked with no pink inside. The chicken should reach an internal temperature of 165°F (74°C).

Add sliced mushrooms and red pepper strips. Sauté for 3 minutes.

Stir in paprika, caraway seeds, thyme, salt, and pepper; cook over medium heat, stirring occasionally, until onion is softened, about 5 minutes.

Sprinkle flour over chicken and vegetables; cook, stirring for 1 minute. Stir in stock and tomato paste; cook, stirring often, until thickened enough to coat back of spoon, about 5 minutes. remove from heat and cool slightly then stir in sour cream.

Top with minced fresh parsley.notes: A quick and easy skillet meal. Serve with noodles or boiled potatoes.

Chicken Caraway Goulash


Lower Sodium



2 cups (500 mL) chicken breasts, cooked, diced • 1 cup (250 mL) brown rice, long grain • 2⁄3 cups (160 mL) italian dressing • 1 cup (250 mL) green onions, sliced • 2 tsp (10 mL) chili powder • 1 tsp (5 mL) cumin, ground • 2 Tbsp (30 mL) lime juice, fresh • 1 yellow pepper, large, cut into strips • 1 red pepper, large, cut into strips • 3 tomatoes, medium, cut into wedges • 2 cups (500 mL) pinto beans, canned, drained • 1 cup (250 mL) cheddar cheese, grated • ½ cup (125 mL) black olives, sliced • 1 avocado, sliced • 1 cup (250 mL) salsa • ½ cup (125 mL) light sour cream • ¼ cup (60 mL) cilantro, sprigs

Cook brown rice according to package directions in unsalted water. Place in a large bowl (3.5 quarts/L) that will accommodate the layered salad. A clear glass bowl allows everyone to see the layers. Pour in 1⁄3 cup (80 mL) of the italian dressing. Sprinkle with sliced green onions, cumin, chili powder and fresh lime juice and mix together.

To create layered salad, mix rice evenly spreading rice mixture on bottom and cover with tomatoes. next, layer the chicken breast and beans. Scatter grated cheese and

sliced black olives. Top with pepper strips. Pour remaining 1⁄3 cup (80 mL) italian dressing over top. don’t toss. Cover and refrigerate at least 3 hours or overnight.

To serve, place sliced avocado on top. Then, make a mound of sour cream in centre and spoon salsa around sour cream. Garnish with cilantro.notes: A simple make-ahead recipe that is both attractive and delicious. it is also a good take along dish for your next barbecue or beach party.

Try quinoa or millet instead of the brown rice.

if desired, serve with additional sour cream, salsa and grated cheese.

Layered Mexican Chicken Salad


High Fibre


1½ (375 mL) cups chicken, cooked, chopped • 2 large prepared pizza crusts (whole grain) • 9 oz (270 mL) tomato pesto • 1 red pepper, seeded, chopped • ¼ cup (60 mL) black olives, sliced • 7 oz (200 g) feta cheese, crumbled • 2 Tbsp (30 mL) fresh basil, chopped

Preheat oven to 400°F (200°C).

Spread each pizza crust with tomato pesto. Top with red pepper, chicken, olives and cheese.

Bake for 10–15 minutes or until crust is brown and crisp.

Sprinkle fresh basil over pizzas before serving.

Chicken Pesto Pizza

Quick-n-Easy Recipe

Makeovers


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