Fresh Canadian chicken plays an important role in a healthy diet and lifestyle, which is why Swimming Canada has recognized “chicken as the official protein of swimming in Canada.” momstown moms know that not only is swimming an important life and safety skill to teach their kids, it is also one of the best overall exercises for cardiovascular health, flexibility and endurance.
A well-balanced diet filled with a wide variety of lean protein, whole grains, fruits and vegetables provides Canadians, including swimmers from the national team down to children learning to swim, the nutrition needed for all sports and a healthy, active lifestyle!
Chicken Farmers of Canada has compiled three favourite meals for young swimmers; Little Dippers, Water Wings and Olympian Club. Be sure to visit the Team Kitchen regularly for more healthy chicken recipes your kids will love!
Ingredients:
1 lb boneless, skinless chicken breast(s)
2 Tbsp Dijon mustard
2 Tbsp 2% milk
1/4 cup breadcrumbs, dry, fine
3 Tbsp Romano cheese, finely grated
1/4 cup whole wheat flour
1/2 tsp garlic powder
1/2 tsp oregano, dried
4 cups sweet potatoe(s), peeled, cut into French fry sticks
1/4 cup olive oil
1 tsp sweet paprika
1 tsp pepper
Directions:
1. Preheat oven to 450°F (230°C). Whisk together the mustard and milk in a shallow dish. Cut each chicken breast into 4 pieces and coat in this mixture.
2. In a large, shallow dish mix together the bread crumbs, Romano cheese, flour, garlic and oregano powder. Using a dry hand, scoop and pat the crumbs over the chicken breasts in this second mixture. Place in a glass baking dish sprayed with non-stick vegetable oil. Spread nuggets out so they will be crispy and brown.
3. Toss sweet potatoes in a bowl with olive oil, garlic, paprika and black pepper. Bake on a baking sheet sprayed with non-stick vegetable spray. Spread fries out so they will be crispy and brown.
4. Bake the chicken and sweet potato fries for 30-45 minutes until crisp, browned and cooked through.
Take a dip! Serve with your favourite dipping sauce!
Ingredients:
1 lb boneless, skinless chicken thighs
2 Tbsp hot sauce
2/3 cups panko breadcrumbs
1 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne pepper, ground
1/4 tsp white pepper, ground
1/4 cup blue cheese
1/2 cup plain yogurt, 2–4% MF
1/4 cup light mayonnaise
1 clove garlic, minced
1 Tbsp lemon juice, fresh
40 baby carrots
4 stalks celery, cut into 4
4 sprigs celery leaves, (optional garnish)
Directions:
1. Preheat oven to 375°F (190°C).
2. Cut each chicken thigh into three equal size strips and place in a plastic bag. Add the hot sauce to bag. Seal bag and use your hands and make sure all sides of the chicken are coated with hot sauce. Refrigerate and marinate one hour or preferably overnight.
3. Spray a baking pan with vegetable cooking spray.
4. Combine Panko bread crumbs with onion and garlic powders, cayenne and white pepper and spread out over a shallow plate.
5. Use a fork to press each chicken piece into the seasoned crumbs and turn to coat well. Press down with the fork to lightly flatten the pieces. Place boneless hot wings on prepared baking pan.
6. Bake 10 minutes. Flip and bake for an additional 7-8 minutes until golden and internal temperature reaches 165°F (74°C).
7. Mash blue cheese with a fork on a small plate. Add to a small bowl with plain yogurt, mayonnaise, garlic and lemon juice. Refrigerate until ready to serve.
8. To serve, place blue cheese dip in centre of a platter and surround with the hot “wings” and vegetable sticks. Garnish with a few sprigs of fresh celery leaves.
Ingredients:
1/4 avocado
1 tsp jalapeño pepper, minced
1 Tbsp Spanish onion(s), minced
1 Tbsp cilantro, minced
2 Tbsp tomato(es), minced
salt & pepper to taste
2 thick slices crusty bread
3 thick slices roasted chicken
2 slices bacon, thick-cut, cooked
2 slices tomato
Directions:
1. Make the avocado spread by combining the avocado, jalapeño, onion, cilantro, minced tomato and a pinch of salt and pepper.
2. Spread the avocado mixture on the bottom piece of bread. Top with the roast chicken slices, bacon and tomato slices. Top with remaining slice of bread.
Chicken Farmers of Canada and Swimming Canada will continue to work together as partners for healthy living. Make sure you check their Team Kitchen site regularly for health information & recipe ideas. Follow Chicken Farmers of Canada on Twitter & Facebook for contests and updates, and join them at prominent Swimming Canada events.