CHICKEN FARMERS OF CANADA EAT RIGHT WITH CHICKEN.CA

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1 CHICKEN FARMERS OF CANADA EAT RIGHT WITH CHICKEN.CA

2 HEALTHY, CANADIAN CHICKEN What else is there to know?

3 NEW CANADIAN CHICKEN LABEL There 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.

4 DID YOU KNOW? Canadian farmer-raised chicken has NOT been given hormones or steroids (they are illegal, and have been since the 960s). 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.

5 FRESH CHICKEN, HEALTHIER YOU 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 00 g serving. Studies show that eating adequate protein (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 B2 Chicken 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 contains an excellent source of vitamin B2, 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 ZINC While all cuts of chicken contain zinc, skinless chicken legs have the most. A 00 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.

6 HEALTHY MEALS NEVER TASTED SOOO GOOD HIGH IN POTASSIUM Potassium is best associated with foods like fruits, vegetables, and whole grains, so you may be surprised to know that chicken contains this important mineral. When compared to dark meat, chicken breasts have the highest source of potassium (430 mg per 00 g serving) which is as much as a medium-sized banana. HIGH IN MAGNESIUM Magnesium 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 00 g serving contains 5% 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 PHOSPHORUS Chicken 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, magnesium, and zinc. A 00 g skinless chicken breast offers 25% of your recommended daily value. * Nutrient claims are based on 00 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.

7 Visit CHICKEN.CA the nation s leading resource for cooking techniques, recipes, health & nutrient information and conversations with consumers. Check it out! We have: 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 nutrition 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 illness. Use our chicken cooking times chart to ensure your chicken is cooked to juicy perfection 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 straighttalk nutrition and health and post our best nutritious recipes.

8 Lower Sodium (under 500 mg) FAMOUS CURRIED CHICKEN SALAD Developed for CFC by Monda Rosenberg

9 4 cups ( L) cooked chicken cubes OR cooked rotisserie chicken 2 cup (25 ml) golden raisins 2 cup (25 ml) mayonnaise 4 cup (60 ml) sour cream, not no-fat tbsp (5 ml) hot curry paste, preferably yellow Thai 2 tsp (2.5 ml) salt 2 cup (25 ml) whole dried apricots 2 celery stalks, thinly-sliced 4 green onions, thinly-sliced apple, peeled 2 cup (25 ml) finely-chopped coriander (optional) 4 cup (60 ml) chopped almonds with the skin on (optional) FAMOUS CURRIED CHICKEN SALAD Cube chicken and measure out about 4 cups ( L). Put raisins in a microwaveable 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 sprinkling 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. Serves: 6 Prep Time: 20 min. CAL. 427 PROT. 30 G FAT 25 G CARBS 23 G FIBRE 2 G SUGAR 6 G SODIUM 482 MG

10 Lower in Fat (under 0 g) CHICKEN DRUMS WITH HOISIN BBQ SAUCE Developed for CFC by Nancy Guppy, RD, MHSc

11 5 tbsp (75 ml) hoisin sauce, ready-to-serve tbsp (5 ml) rice vinegar, unseasoned 2 tbsp (30 ml) ketchup 2 tbsp (30 ml) honey tsp (5 ml) sesame oil, toasted tsp (5 ml) Thai-style hot sauce (like Sriracha) 8 chicken drumsticks, bone-in, skin off 2 green onions, fresh, sliced tbsp (5 ml) sesame seeds, whole, dried (white or black) CHICKEN DRUMS WITH HOISIN BBQ SAUCE 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 temperature registers 65 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 ingredients and chicken for a second meal in a plastic resealable bag. Freeze immediately. To use, defrost in the refrigerator overnight. *Recipe image depicts skin-on drums. Serves: 4 Prep Time: 5 min. Cook Time: 45 min. CAL. 250 PROT. 22 G FAT 8 G CARBS. 2 G FIBRE G SUGAR 6 G SODIUM 550 MG

12 Higher in Fibre (more than 4 g) LENTIL & GROUND CHICKEN SHEPHERD S PIE Developed for CFC by Nancy Guppy, RD, MHSc

13 2 cups (500 ml) canned lentils, drained and rinsed tbsp (5 ml) olive oil 2 cups (500 ml) onions, diced 2 cloves garlic, minced lb (0.5 kg) lean ground chicken 2 cups (500 ml) carrots, grated green pepper, diced 3 tomatoes, medium, chopped cup (250 ml) low-sodium vegetable juice 2 tsp (0 ml) Worcestershire sauce 2 tsp (0 ml) thyme, fresh 8 tsp (0.5 ml) cloves, ground 2 tsp (2.5 ml) salt 4 tsp (.25 ml) black pepper, freshly ground 8 potatoes, skin on, diced 2 3 cups (70 ml) plain yogurt, 2 4% MF 2 tbsp (30 ml) chives, fresh, sliced 2 tsp (2.5 ml) paprika LENTIL & GROUND CHICKEN SHEPHERD S PIE Preheat oven to 350 F (80 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. Serves: 0 Prep Time: 30 min. Cook Time: 45 min. CAL. 290 PROT. 6 G FAT 8 G CARBS 39 G FIBRE 6 G SUGAR 7 G SODIUM 20 MG

14 Low in Calories (under 400) SAUTÉED CHICKEN WITH FRESH, WARM BRUSCHETTA Developed for CFC by Monda Rosenberg

15 4 boneless, skinless chicken breasts tbsp (5 ml) olive oil 4 garlic cloves, minced 2 cup (25 ml) coarsely-chopped pitted Kalamata olives 2 tbsp (30 ml) balsamic vinegar, preferably white balsamic 4 ripe, but firm large tomatoes tbsp (5 ml) capers 2 tsp (0 ml) sugar tsp (5 ml) each of dried leaf basil and oregano 2 green onions, thinly-sliced 2 cup (25 ml) coarsely-chopped fresh basil 4 cup (60 ml) water SAUTÉED CHICKEN WITH FRESH, WARM BRUSCHETTA 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 4 cup (60 ml) water. Reduce heat to low. Cover and cook 6 minutes. Turn chicken and continue cooking for 6 to 8 more minutes and internal temperature registers 65 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. Serves: 4 Prep Time: 5 min. Cook Time: 20 min. CAL. 279 PROT. 38 G FAT 9 G CARBS 2 G FIBRE 2 G SUGAR 7 G SODIUM 422 MG

16 Gluten Free GRILLED MAPLE SYRUP TERIYAKI CHICKEN Developed for CFC by Nancy Guppy, RD, MHSc

17 3 tbsp (45 ml) light tamari sauce or low-sodium soy sauce 3 tbsp (45 ml) maple syrup 2 tsp (0 ml) sesame oil 2 cloves garlic, minced 2 tbsp (30 ml) ginger, fresh, grated 2 tsp (2.5 ml) black pepper, freshly ground tsp (5 ml) Sriracha hot chili sauce or other hot sauce (optional) 8 boneless, skinless chicken thighs cup (250 ml) long grain brown rice, dry 2 cups (500 ml) water 8 cups (2 L) arugula (rocket) tbsp (5 ml) sesame seeds green onion, sliced GRILLED MAPLE SYRUP TERIYAKI CHICKEN 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 8-0 minutes on each side or until chicken reaches internal temperature of 65 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 perimeter 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. Serves: 4 Prep Time: 30 min. Cook Time: 45 min. CAL. 360 PROT. 28 G FAT G CARBS 37 G FIBRE 3 G SUGAR 0 G SODIUM 690 MG

18 Lower in Sugar (under 0 g) CABBAGE AND PEANUT BUTTER CHICKEN STIR-FRY Developed for CFC by Nancy Guppy, RD, MHSc

19 cup (250 ml) long grain brown rice, uncooked lb (0.5 kg) boneless, skinless chicken breasts tbsp (5 ml) canola oil 2 cloves garlic, minced cup (250 ml) mushrooms, sliced 4 cups ( L) green cabbage, shredded or bean sprouts 2 cups (500 ml) baby carrots, cut in quarters tbsp (5 ml) light tamari sauce tsp (5 ml) Dijon mustard tsp (5 ml) toasted sesame oil 2 tsp (0 ml) peanut butter, creamy 2 cup (25 ml) water, warm tbsp (5 ml) canola oil 2 cup (25 ml) cilantro, minced, for garnish tbsp (5 ml) sesame seeds, for garnish CABBAGE AND PEANUT BUTTER CHICKEN STIR-FRY Cook brown rice in unsalted water for the amount of time specified on the package. Cut chicken breast into 2 inch (.25 cm) bite-size pieces. Set aside. Heat tablespoon (5 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 temperature registers 65 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 (5 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. Serves: 4 Prep Time: 20 min. Cook Time: 45 min. CAL. 360 PROT. 32 G FAT 0 G CARBS 35 G FIBRE 6 G SUGAR 4 G SODIUM 330 MG

20 British Columbia Chicken Marketing Board Simon Avenue, Suite 0 Windermere Court, Abbotsford, BC V2T 4J2 Alberta Chicken Producers 258 Ellwood Dr. SW Edmonton, AB T6X 0A9 Chicken Farmers of Saskatchewan 224 Pacific Avenue, Suite 20 Saskatoon, SK S7K N9 Manitoba Chicken Producers 357 Kenaston Boulevard Winnipeg, MB R3P 2P2 Chicken Farmers of Ontario 3320 South Service Road, P.O. Box 5035 Burlington, ON L7R 3Y8 CHICKEN.CA PROVINCIAL CHICKEN BOARDS Les Éleveurs de volailles du Québec 555, Roland Therrien Boulevard, Suite 250 Longueuil, QC J4H 4G Chicken Farmers of New Brunswick 277 Main Street, Suite 03 Fredericton, NB E3A E Chicken Farmers of Nova Scotia 53 Main Street Kentville, NS B4N L4 Chicken Farmers of Newfoundland & Labrador P.O. Box 8098 St. John s NL AB 3M9 Chicken Farmers of Prince Edward Island 470 Baldwin Road, RR6 Cardigan, PEI C0A G0