swim kitchen - Chicken.ca

SWIM KITCHEN DIGITAL COOKBOOK

BROUGHT TO YOU BY: CHICKEN FARMERS OF CANADA & SWIMMING CANADA – PROUD PARTNERS FOR HEALTHY LIVING

Did you know that fresh, Canadian chicken is the official protein of swimming in Canada? A well-balanced diet of fresh wholesome food, along with swimming – as both a life-saving skill and excellent physical activity – pair well with good, healthy living.

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Since 2013, Swimming Canada, in partnership with Chicken Farmers of Canada, have been hosting a Swim Parent of the Month contest in recognition of parents who encourage their children to eat well and be active as part of a healthy lifestyle. Get to know some of Canada’s Swim Parents, our monthly winners from 2013-2014, and try their favourite chicken recipes. We know that there are still a lot of Swim Parents across Canada and we want to continue to honour one of you each and every month. Do you go above and beyond to make sure you prepare nutritious, healthy meals in preparation for swimming? Enter the Swim Parent of the Month contest at getswimming.ca and you could be profiled in our next digital cookbook.

Ask for the “Raised by a Canadian Farmer” seal in your store to ensure you are cooking with fresh, Canadian chicken from our local farms.

SEPTEMBER WINNER

CHICKEN & PASTA ALLA CARBONARA Serves: 4 • Prep Time: 10 min • Cook Time: 15 min

Pasta alla Carbonara is a wonderful weekday dish that uses ingredients you likely already have on hand. The addition of chicken to this classic dish bulks it up to make a satisfying meal. 1 lb (0.5 kg) boneless, skinless chicken thighs, cut in quarters ⁄2 lb (0.3 kg) bacon, sliced

1

1 cup (250 mL) onions, diced 6 cloves garlic, minced 3 eggs, medium

⁄2 tsp (2.5 mL) salt

1

1 tsp (5 mL) pepper

1 tsp (5 mL) hot red chili pepper flakes

⁄2 cup (125 mL) Parmesan cheese, grated

1

1 cup (250 mL) parsley, fresh

1 pkg whole wheat spaghetti

Have all ingredients at room temperature before starting.

Darci Greenfield, Victoria, BC Darci was a swimmer growing up but unfortunately had to give up the sport when her family moved because there were no pools nearby. When she started a family of her own, she recognized the importance of having her daughters learn to swim. She knew from the moment her youngest daughter was around the pool that it would undoubtedly be a major part of her family’s life. Her daughter kept trying to escape her grasp and fling herself into the water. Today, both her daughters, ages 12 and 6, train and compete with Island Swimming and Darci frequently volunteers at meets. Her family’s favourite chicken recipe is Chicken & Pasta Alla Carbonara.

Cut the sliced bacon crosswise into smaller pieces. Sauté bacon, onion, garlic and chicken in a medium sauce pan until nicely browned and chicken is fully cooked. Drain fat from pan. Time this so the mixture finishes cooking just when the pasta is done and you are ready for the final steps of putting together the whole dish. It is critical that the pasta and the chicken mixture are very hot for the dish to be a success. Cook the spaghetti according to package directions using plenty of boiling unsalted water until al dente. Drain well. Meanwhile, whisk the eggs with the salt, pepper, red pepper flakes, grated Parmesan cheese and the fresh minced parsley (or basil or other fresh herb of your choice). Drain the pasta and pour it into a large bowl. Add the hot bacon mixture and toss to coat. Then toss again with the egg mixture. The heat of the spaghetti will cook the eggs. Serve with more Parmesan or Romano cheeses. NOTES: Making a successful Carbonara can be tricky and timing is everything. The three groups of ingredients (i.e., pasta, sautéed bacon and the egg mixture) all need to be tossed together when the pasta and bacon mixture are very hot or else the eggs will not cook properly. Traditional Italian Carbonara does not contain cream as often seen in restaurants.

CHICKEN & PASTA ALLA CARBONARA

OCTOBER WINNER

BROCCOLI, CHICKEN & PESTO ROTINI SALAD Serves: 4 • Prep Time: 15 min • Cook Time: 10 min • Developed for CFC by Nancy Guppy, RD, MHSc

This delicious pasta salad is packed with savoury flavours. Broccoli and rotini are ideal for salads, as sauces and dressings can permeate them thoroughly. Olives, pesto, cherry tomatoes and basil create a balanced, mouthwatering salad that’s perfect anytime. 2 cups (500 mL) chicken, cooked, diced

6 tbsp (90 mL) pesto

7 oz (200 g) broccoli, chopped

1

7 oz (200 g) rotini pasta, tri-coloured

Sylvie Potvin, Prevost, QC Sylvie has grown up around that pool and has swum competitively her entire life: from age group to University and now masters. It was a family affair; her parents were level 5 officials and volunteers, her three sisters and brother swam with her and now all their children are also involved in the sport.

Having such a passion for swimming, Sylvie introduced her three children to water in the hopes that they would enjoy as much as she does. And they did! For the last ten years, all of her children, now in their teenage years, have been swimming competitively with the Club de natation Neptune in St-Jérôme, at both the provincial and national level. Sylvie, a level 4 official for pool and open water, is also an avid and dedicated volunteer within the swim club and with the Fédération de Natation du Québec. Her favourite memory with her children is the recent “mini-Olympics” the family held at her father’s home. Everyone, including her entire extended family was there and participated in all sorts of different pool related events. Sylvie says it reminded her of all the time she and her siblings spent at the pool and the fun they had as children swimming during the summer. Her family’s favourite chicken recipe is Broccoli, Chicken & Pesto Rotini Salad.

5.3 oz (145 g) cherry tomatoes 5 tbsp (75 mL) basil

12 black olives, pitted

⁄4 tsp (1.25 mL) sea salt

⁄2 tsp (2.5 mL) black pepper

1

Cook pasta according to package directions in unsalted water. Add broccoli and gently cook during last 3-4 minutes of cooking. Drain but reserve ¼ cup (60 mL) cooking liquid. Add pasta, broccoli and hot liquid to a large salad bowl. Add chicken to salad bowl. Cut tomatoes in half or quarters and add to bowl. Mince the fresh basil. Add to salad bowl and toss with the pesto, sliced black olives, salt and pepper. Transfer to a serving platter. Garnish with fresh basil. This salad can also be garnished with some shredded cheese such as Asiago. This is a delicious way to use up leftover cooked chicken. NOTES: In the summer months when the weather is hot, try serving your pasta as a cold salad instead. The fresh, sweet aroma and flavour of basil helps you to use less salt in recipes. Basil goes well in salad dressings, pasta and tomato-based dishes, fish and chicken.

BROCCOLI, CHICKEN & PESTO ROTINI SALAD

NOVEMBER WINNER

AFRICAN PEANUT CHICKEN STEW Serves: 8 • Prep Time: 20 min • Cook Time: 8 hours • Developed for CFC by Nancy Guppy, RD, MHSc

Peanut or “groundnut” chicken stew is popular all over West Africa. This slow cooker version combines economical chicken legs, chickpeas, potatoes and peanut butter to make a satisfying one-pot meal. Feel free to substitute sweet potatoes. 4 cups (1 L) potatoes, skin on, cut in cubes 1 cup (250 mL) onions, diced 2 cloves garlic, minced

⁄4 cups (175 mL) peanut butter

3

1 cup (250 mL) low-sodium chicken broth 1 tsp (5 mL) cumin, ground

1 tsp (5 mL) coriander, ground


A. Eckstein, Calgary, AB Eckstein from Calgary, AB is November’s Swim Parent of the Month. Congratulations on behalf of the Chicken Farmers of Canada & Swimming Canada!

All of Eckstein’s four children began swimming for fun at the age of 5 with lessons at their local pool. All four children have been swimming competitively now for over 4 years and are in the pool anywhere from 6-15 hours per week. Eckstein herself was terrified of the water and swimming but overcame her fear and has been swimming with a Master’s swim club for almost a year, proving it’s never too late to learn!

Eckstein’s favourite family swimming memories include; watching her children progress through the swimming stages, viewing her children on holidays and seeing how effortless they make swimming look and watching them get healthier and stronger along the way. Her family’s favourite chicken recipe is African Peanut Chicken Stew.


1

2 cups (500 mL) chickpeas, boiled and drained

2.2 lb (1 kg) bone-in, skinless chicken legs, thighs or drumsticks 1 red pepper, diced

4 cups (1 L) baby spinach

⁄2 cup (125 mL) cilantro, fresh, chopped (optional)

1

Cut potatoes in 1 inch cubes (2.5 cm). Add to the bottom of the crock of the slow cooker. Top with diced onion and minced garlic. Combine the peanut butter and the chicken broth in a medium bowl and microwave 3-4 minutes. Whisk to dissolve. It is not necessary for the peanut butter to be completely dissolved as it will melt and distribute during cooking. Whisk in ground cumin, ground coriander, hot red chili pepper flakes and the salt. Pour mixture over potatoes, onions and garlic in the crock. Spread cooked, drained chickpeas over top. Separate chicken legs at the joint between the drum stick and the thigh using a sharp knife. Alternately, use bone-in thighs, drums or a mix of the two. Most chicken legs are sold with skin on so you will have to remove this first. Spread chicken pieces over top of chickpeas. Cover and cook on LOW heat 6-8 hours (HIGH 3-4 hours). It will cook faster if you use boneless chicken pieces. Remove lid and stir. Sprinkle leaves of baby spinach and diced red pepper over top. Put lid back on and leave spinach to wilt - about 20 minutes. Stir gently with a large spoon to mix in spinach and red pepper. Garnish with some minced cilantro and serve. NOTES: This recipe was tested with raw chickpeas cooked without salt. If you are using canned chickpeas rinse under cold water to remove some of the surface starch and salt.

AFRICAN PEANUT CHICKEN STEW

DECEMBER WINNER

BROCCOLI & CHICKEN CASSEROLE Serves: 6 • Prep Time: 30 min • Cook Time: 45 min • Developed for CFC by Nancy Guppy, RD, MHSc

Try this inexpensive and fresh version of a chicken & broccoli casserole. No need for processed soups or sauces! Use any combination of in-season, fresh vegetables equaling 4-5 cups. 3 cups (750 mL) cooked chicken, chopped 2 tbsp (30 mL) butter

2 tbsp (30 mL) whole wheat flour 1 1⁄4 cups (315 mL) 2% milk

⁄8 tsp (0.5 mL) white pepper, ground

1

2 tbsp (30 mL) basil, fresh, minced OR

1 tsp (5 mL) basil, dried

Scott Forbes, Oakville, ON Scott is the father to a daughter who began swimming at the age of 9 months and is now competitively swimming at the age of 12 with the Oakville Aquatic Club. As a dedicated swim dad, Scott spends most of his spare time watching his daughter Alyssa’s swim practice and compete at meets. When he does have an opportunity for some spare time, Scott enjoys leisure swimming at their local pool. He has fond memories of family vacations at water parks and proudly watching his daughter pursue her passion of competitive swimming. His family’s favourite chicken recipe is Broccoli & Chicken Casserole.

Are you a Swim Parent? You can become the NEXT Swim Parent of the Month by entering today here.

3 tbsp (45 mL) Parmesan cheese, shredded

⁄2 lb (0.3 kg) whole wheat egg white noodles, dry 1

2 cups (500 mL) broccoli, florets and stems, chopped 1 cup (250 mL) yellow peppers, diced 1 1⁄2 cups (375 mL) zucchini, sliced

1 1⁄2 cups (375 mL) cheddar cheese, shredded ⁄2 tsp (2.5 mL) sweet paprika

1

Cut cooked chicken into bite size pieces. Set aside. Prepare the white sauce by melting the butter in a small saucepan over medium heat. Once the butter bubbles up and foams, add flour and whisk for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir with a whisk and cook until it starts to boil. Reduce heat and simmer for 10 minutes while sauce thickens. Stir intermittently. Add white pepper, fresh minced basil and parmesan cheese to the sauce. Turn off heat and set aside. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350°F (175°C). During the last few minutes of the pasta cooking, add the chopped chicken, broccoli, diced yellow pepper and sliced zucchini to the water. Allow to simmer for two minutes until vegetables are tender crisp. Drain and add to a large bowl. Stir white sauce into pasta mixture. Spray the bottom and sides of a 9 X 13–inch ovenproof casserole dish with non-stick cooking spray. Pour the pasta mixture into the baking dish and spread out evenly. Sprinkle with the shredded cheese. Sprinkle top with paprika. Heat broiler to high. Place pasta on middle shelf. Broil for 10 minutes or until the casserole is heated through and cheese has melted and lightly browned. Alternately, bake for 30 minutes in a 350°F (175°C) oven.

BROCCOLI & CHICKEN CASSEROLE

J A N U A RY W I N N E R

AMAZING ORANGE CHICKEN Serves: 4 • Prep Time: 10 min • Cook Time: 2 hours 5 min • Recipe courtesy of Alberta Chicken Producers

This orange-glazed chicken comes together beautifully using ingredients that are easy and affordable to keep on hand. Using a slow cooker means that it can be put together in just minutes in the morning and ready to serve right when you get home from work. Just add a side of rice and steamed vegetables for a nutritious meal your family will ask for again and again! 4 boneless, skinless chicken breasts

2 tbsp (30 mL) vegetable shortening or

Rosalyn Nickerson, Saint John, NB Rosalyn Nickerson is Vice-Principal and a grade one teacher at St. Patrick’s Elementary in Saint John, New Brunswick, wife to husband Craig and mom to three girls; Jane (17yrs), Isabelle (15yrs) and Lucy (11yrs). Her eldest Jane is a lifeguard and competes on the Saint John High School swim team. Isabelle is a competitive swimmer on the Saint John Fundy Tide Swim Club (TIDE) where she has competed for seven years as well as being a member on her high school swim team. Rosalyn is a former competitive swimmer herself and stays active in the sport through her daughters’ involvement. Rosalyn is on the executive committee of TIDE, she is the co-Equipment Manager and she runs the hospitality program when their pool (the Canada Games Aquatic Centre) hosts competitions.

Some of Rosalyn’s favourite memories of her kids’ childhood include; putting Isabelle in the Parent and Tot Swim Program as a toddler and experiencing her only tantrum as a toddler – she hated the water and had to take her out of the class. Now, Isabelle swims 3-4 hours per day and they can’t get her OUT of the water! Another favourite memory for the Nickerson family is taking all three kids to Rosalyn’s parents’ beach all summer for lots of swimming fun! Her family’s favourite chicken recipe is Amazing Orange Chicken.

butter

⁄4 cup (60 mL) all-purpose flour

1

1 can condensed cream of chicken soup ⁄2 tsp (2.5 mL) seasoned salt

1

⁄4 tsp (1.25 mL) pepper

1


1

⁄2 cup (125 mL) chicken broth

1

2 tsp (10 mL) brown sugar

⁄3 cup (75 mL) frozen orange juice concentrate, thawed 1

Heat the shortening in a skillet over medium-high heat. In a bowl, mix the flour, condensed soup, seasoned salt, pepper, and salt. Dip chicken in the mixture to coat, and fry in a heated skillet until golden brown. Place chicken in a slow cooker. Mix the chicken broth, brown sugar, and orange juice concentrate in a bowl, and pour over the chicken in the slow cooker. Cover, and cook 2 to 3 hours on low or 1 to 2 hours on High.

AMAZING ORANGE CHICKEN

F E B R U A RY W I N N E R

CHILI CRANBERRY FUSION MEATBALLS Serves: 48 • Prep Time: 15 min • Cook Time: 2 hours 30 min • Developed for CFC by Nancy Guppy, RD, MHSc

These tangy slow cooker meatballs fuse Asian and Mexican influences for a delectable treat. These sweetly spicy appetizers are a perfect low-maintenance addition to your next party. 2 lb (1 kg) extra lean ground chicken 2 egg(s), medium

⁄2 cup (125 mL) cilantro, fresh, minced

1

2 slices bread, finely-torn 4 cloves garlic, minced

Carrie Bacher Dollard-des-Ormeaux, QC Carrie is a dedicated swimming parent; ferrying her four children ages 3 to 8 to various swim practices and lessons all week long, even when it means a 40 minute walk to the pool on the Sabbath when driving is prohibited. The two oldest children, girls 6 and 8 years of age, are active participants on the Dollard-des-Ormeaux swim team and are regular attendees at local meets. Both girls have their mother to follow as an example, with Carrie often leaving the house by 5:15am for her Masters Team practice before getting her children to school and then heading off to work. Her balancing act of parenting, working, and living an active lifestyle is no less than miraculous, and this year she even hopes to swim at the FINA World Masters competition being held in Montreal.

When not at the DDO pool, Carrie and the whole family count the days until summer break so they can gather with their friends at their neighbourhood pool.The family also eagerly looks forward to their annual lakeside holiday, complete with canoeing, sand-castle building, and lounging on the inflatable rafts. It is not an understatement to say that Carrie has made the water and active-living a focal point in her family’s everyday life. The family’s favourite chicken recipe is Chili Cranberry Fusion Meatballs.

2 tsp (10 mL) sesame oil, toasted

⁄2 tsp (2.5 mL) Chinese five-spice powder

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

1

1 can cranberry sauce

2 tbsp (30 mL) low-sodium soy sauce 2 tbsp (30 mL) oyster sauce 2 tbsp (30 mL) rice vinegar


1

Beat eggs and combine with ground chicken, minced cilantro, finely-torn bread, minced garlic, sesame oil, five spice powder and black pepper in a large bowl. Mix well by hand. Divide meat mixture into 6 equal pieces and then divide each piece further into 6 equal size cocktail meatballs about 1 inch (2.5 cm) each. Roll and place on baking sheet that has been sprayed with vegetable oil. Bake at 400ºF (200ºC) for 15 minutes. Flip them over. Continue cooking meatballs in oven for 10 minutes or until no longer pink inside (meat thermometer registers 165ºF (74ºC). Add to slow cooker. Combine remaining ingredients for sauce and pour over meatballs. Stir gently to coat. Cover; cook on high setting for 1-2 hours. Serve immediately or keep warm on low-setting for up to 2 hours. NOTES: Full of sweet heat! Serve these garlicky meatballs at cocktail hour or over rice as a main course. Double the sauce ingredients and reserve half for dipping as an appetizer.

CHILI CRANBERRY FUSION MEATBALLS

MARCH WINNER

COWBOY CHICKEN CHILI CASSEROLE Serves: 10 • Prep Time: 15 min • Cook Time: 8 hours • Developed for CFC by Nancy Guppy, RD, MHSc

Something for the chili lovers! There are many variations of this “fix it and forget it” casserole. This version has been updated with lean ground chicken, sliced potatoes, salsa and Mexican spices. 1 lb (0.5 kg) extra lean ground chicken 2 tsp (10 mL) grapeseed oil

14 fl oz (415 mL) beans in tomato sauce, canned

2 tsp (10 mL) garlic powder

5.5 fl oz (150 mL) tomato paste

1 tbsp + (15 mL) oregano, fresh

3 potatoes, medium, skin on and sliced

1 tbsp (15 mL) onion powder

1 cup (250 mL) salsa, ready to serve

1 tbsp (15 mL) cumin, ground

1 cup (250 mL) water

OR

2 cups (500 mL) mozzarella cheese, part skim, 16.5% MF

⁄2 tsp (2.5 mL) oregano, dried

1

vegetable cooking spray

Michelle Neilson, Winnipeg, MB

1 tbsp + 1⁄2 tsp (15 mL + 2.5 mL) chili powder

Michelle is an active and brave member of our military and also a very hard-working and dedicated swim mom. Her son Ryan, age 15, has been swimming competitively for the past 4 years. Michelle helps out any way she can; from officiating to serving as registrar and Officials chair at the 17 Wing Flying Tigers Swim Team where Ryan trains and competes.

Heat oil over medium high heat in a large pot. Add ground chicken and use the back of a spoon to break up into smaller pieces as the ground chicken browns. Sprinkle with onion powder, garlic powder, cumin, 1 Tbsp (15 mL) oregano and 1 Tbsp (15 mL) chili powder and continue to sauté for 5 minutes, stirring often.

Michelle can often be found on deck during meets and both she and Ryan enjoy this time together. She started officiating soon after Ryan began to compete with the 22 Wing North Bay Thunderbird Swim Team and soon became an active member on the team’s executive. After moving to Winnipeg, she continued to advance through the officiating ladder and is now a Level 3 official. Michelle’s military service requires that she often be away for training or deployment. Swimming has given both mother and son something special to share; whether it is the car rides to and from practices and swim meets, spending time together at out-of-town competitions or just being on deck together, they cherish and appreciate every moment. The family’s favourite chicken recipe is Cowboy Chicken Chili Casserole.

Stir in the can of beans, salsa, tomato paste and water. Mix well and cover. Bring to a boil, reduce heat to low and simmer for 10 minutes. Slice potatoes leaving skin on for extra fibre and nutrients. Set aside. Grate mozzarella cheese and set aside. Spray crock of a slow cooker with vegetable cooking spray. To assemble casserole place two cups (500 mL) chicken chili on bottom of crock followed by a layer of half of the sliced potatoes, 2 cups (500 mL) chili, one cup (250 mL) grated cheese, the remaining sliced potatoes, 2 cups (500 mL) chili finishing with the last cup (250 mL) of cheese. Smooth down the layers as you go. Sprinkle the top with remaining oregano and chili powder. Cover and cook on low heat for 6-8 hours until potatoes are tender and dish is beginning to brown on top.

COWBOY CHICKEN CHILI CASSEROLE

APRIL WINNER

CHICKEN AND CRANBERRY WILD RICE CASSEROLE Serves: 6 • Prep Time: 10 min • Cook Time: 6 hours 30 min • Developed for CFC by Nancy Guppy, RD, MHSc

The classic fall pairing of cranberry and chicken is given a different spin in this dish. White wine, tamari, Worcestershire, and thyme give this hearty autumn supper a delicious depth of flavour. 4 bone-in, skinless chicken breasts 1 onion(s), medium, chopped 1 cup (250 mL) celery

3 tbsp (45 mL) Worcestershire sauce 1 tbsp (15 mL) extra virgin olive oil

Todd Bonnar, Victoria, BC Commander Todd Bonnar enjoys a fast paced and active life. His job in the Canadian Forces has required him to live all over the globe. Today, he resides with his wife and children on the West Coast in Victoria, British Columbia. He is a great example for his two daughters, Kamryn and Lauryn. Both girls have loved the water ever since they were introduced to the pool at 6 months old and continue to excel in aquatic activities; Kamryn is a “AAA” swimmer at the Tyee Aquatic Club and Lauryn is a diver at Boardworks. They both compete at a provincial level which means Todd and the family spend the majority of their time at the pool. Additionally, Todd also serves on the Board of Directors for the Tyee Aquatic Club and regularly volunteers at Swim BC and DPC sanctioned swim meets. This swim dad’s favourite pool memories include watching Kamryn’s reaction the very first time she achieved a “AA” time standard a few years ago and watching Lauryn’s first diving competition. His family’s favourite chicken recipe is Chicken and Cranberry Wild Rice Casserole.

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

1 tsp (5 mL) thyme, dried

1 cup (250 mL) short grain brown rice

⁄2 cup (125 mL) wild rice

1

⁄2 lb (0.3 kg) cremini mushrooms

1

2 tbsp (30 mL) low-sodium tamari or low-sodium soy sauce 1 1⁄2 cup (375 mL) water

1 1⁄2 cup (375 mL) white wine 1 cup (250 mL) frozen peas

1 cup (250 mL) cranberries, fresh or frozen ⁄4 cup (60 mL) parsley, fresh, minced

1

Combine diced onion and celery with all but last 3 ingredients in slow cooker. Mix well. Top with skinless chicken breast, bone side up. Cover and cook on low heat 6-8 hours (less if high setting and/or boneless breasts are used). Stir in frozen peas and cranberries and cook on low another 15-30 minutes. To serve, sprinkle with fresh, chopped parsley. Let guests serve themselves from the slow cooker. NOTES: Use any fresh or dried herb such as sage, basil, rosemary or mixed Italian seasoning.

CHICKEN AND CRANBERRY WILD RICE CASSEROLE

W I N N E R

A TASTE OF SUMMER CHICKEN SANDWICH Serves: 4 • Prep Time: 15 min • Cook Time: 20 min • Recipe by Tina Lissemore, Port William, N.S.

M A Y

This prize-winning grilled chicken sandwich will have your taste buds singing. The tangy Asian-style marinade, with its hints of orange and ginger, make for a flavourful, smoky chicken breast in this light alternative to a burger. Tina was the Grand-prize winner of our 2005 Canada Day Chicken Challenge contest. 4 boneless, skinless chicken breasts ⁄4 cup (60 mL) orange juice

1

1 clove garlic, finely-chopped

Doug Cambell, Exeter, ON Doug Campbell has always had a love for the water. He may not have swum competitively, but growing up he did spend his summers swimming in Northern Ontario. Some of his fondest memories are the days he spent there on the lake. His wife Lisa, on the other hand, did compete growing up and had recently started training again. She is also in the process of pursuing the required qualifications to become a time judge at swim meets so she can be more involved at their daughter, Lauren’s, swim club.

The pair has undoubtedly passed on their passion for the water to their daughter. Lauren, age eight, started competitive swimming when she was five years old and is about to complete her second year with the Huron Hurricanes.

The entire family enjoys a healthy and active lifestyle; whether they are splashing around in their pool, cheering Lauren on at a swim meet or enjoying the Olympics and World championships at home on their couch, together they eat, sleep and breathe swimming. The family’s favourite chicken recipe is a Taste of Summer Chicken Sandwich.

3 green onions, finely-chopped 1 tsp (5 mL) soy sauce

1 tsp (5 mL) orange zest, grated ⁄4 tsp (1.25 mL) salt

roasted red pepper, thinly-sliced, for garnish red onion, thinly-sliced, for garnish mayonnaise, for garnish

Romaine lettuce, for garnish 4 whole wheat Kaiser rolls

1 tsp (5 mL) ginger, freshly-grated

1

In a bowl, whisk together orange zest and juice, green onions, garlic, ginger, soy sauce and salt. Add chicken breasts; turn to coat. Let stand for 10 minutes or cover and refrigerate for up to 8 hours. Grill on medium heat for approximately 15-20 minutes until a thermometer inserted into the chicken reads 165°F (74°C). Serve on whole wheat Kaiser buns. Garnish with roasted red peppers, red onions, lettuce & mayonnaise.

A TASTE OF SUMMER CHICKEN SANDWICH

J U N E W I N N E R

MAPLE-GLAZED CHICKEN Serves: 4 • Prep Time: 4 hours 5 min • Cook Time: 20 min • Recipe by Leonie Vander Meer

This simple recipe combines sweet and spicy flavours, using maple syrup, chili sauce, and mustard to create an unforgettably savoury flavour combination. ⁄2 cup (125 mL) maple syrup

1

⁄3 cup (75 mL) chili sauce

1

Kim Telford, Whitby, ON Kim Telford, a former high school competitive swimmer and varsity synchronized swimmer for the University of Toronto, has definitely made swimming an important and central family activity. Both her children started swimming competitively at age six. Her daughter Holly is a certified National Life Saver and is in the process of completing her Coaching 101. Her son Ryan trains and competes at Ajax where he trains nine times a week. Kim attends every swim meet wearing her lucky starfish necklace. Even though the family maintains a busy schedule, Kim still finds the time to swim three times per week. Her family’s favourite chicken recipe is MapleGlazed Chicken.

Are you a Swim Parent? You can become the NEXT Swim Parent of the Month by entering today here.

1 onion, small, chopped

2 tbsp (30 mL) cider vinegar

1 tbsp (15 mL) mustard

1 tsp (5 mL) Worcestershire sauce

4 boneless, skinless chicken breasts

Combine the maple syrup, chili sauce, onion, cider vinegar, mustard and Worcestershire sauce in a shallow dish. Marinate the chicken breasts for a minimum of 4 hours in the refrigerator, covered and turning occasionally. Grill or broil the chicken breasts until a meat thermometer inserted into the breast meat reads 165ºF (74ºC).

MAPLE-GLAZED CHICKEN

J U LY W I N N E R

BAKED CHICKEN AND ROSEMARY PASTA Serves: 6 • Prep Time: 15 min • Cook Time: 30 min • Developed for CFC by Nancy Guppy, RD, MHSc

Fresh rosemary, Parmesan cheese, and chicken combine to create a classic Italian flavour trio in this savoury pasta bake. This recipe will generously feed a family of four, and any leftovers you may have will taste even better the next day. 1 lb (0.5 kg) boneless, skinless chicken breasts 1 tbsp (15 mL) extra virgin olive oil 2 cloves garlic, minced

1 cup (250 mL) onions, diced

⁄2 lb (0.3 kg) mushrooms, sliced

1

3 cups (750 mL) Marinara pasta sauce ⁄4 cup (60 mL) half-and-half cream

1

2 tbsp (30 mL) balsamic vinegar

Allison Eichorst, Humboldt, SK Allison Eichorst is a mother to three boys: William, Adam and Jay. Allison took swimming lessons as a child and has always enjoyed the water. It was important to her and her husband that the boys start swimming at an early age so they enrolled them in parent and tots swimming lessons when they were just babies.

The boys have continued to be involved in aquatic activities ever since. Adam has completed his level 10 swimming lessons and plans to go on to become a lifeguard. Jay has completed level 7 and is a member of the Humboldt Hammerheads Swim Team, and William has just completed his timing course and has since been volunteering at local meets.

Even though the boys keep Allison busy, she still finds time to enjoy her aquasize class as well as volunteer for swim meets as a timer. She is also currently the media person for their local swim club and provides the local radio station and newspaper with the results from swim meets.

The Family has many memories at swimming pools, water slides, and Emma Lake, but Allison says nothing compares to swimming in the ocean and getting hit by the waves! The family’s favourite chicken recipe is Baked Chicken and Rosemary Pasta.

⁄2 tsp (2.5 mL) cayenne pepper or hot red chili pepper flakes 1

⁄2 cup (125 mL) parsley, fresh, minced

1

1 tbsp (15 mL) rosemary, fresh, minced 1 pkg whole wheat fusilli pasta

1 cup (250 mL) mozzarella cheese, part skim, 16.5% MF

⁄4 cup (60 mL) Parmesan cheese, grated

1

15 Kalamata olives, pitted

Preheat the oven to 450°F (230°C). Cut the Cook the whole wheat pasta in unsalted chicken breast cross-wise into smaller bite boiling water until al dente following packsize pieces. aged directions. Cook the pasta less than you normally would, as it will be cooked Heat the oil in a heavy-based pot over further in the oven. medium-high heat. Sauté the onions, garlic and chicken stirring occasionally until Drain the pasta and add it to the sauce. cooked through and nicely browned. Spray a 3 L oblong baking dish with non-fat Add the mushrooms, pasta sauce and the cooking spray. cream to the pot. Spread the pasta and sauce evenly in the dish. Bring to a boil over medium-high heat, Top the pasta with the mozzarella and reduce to a gentle simmer and cook for parmesan cheeses and additional minced 10 minutes, stirring occasionally, so that the fresh parsley. sauce thickens slightly. Bake until the cheese is golden brown, Stir balsamic vinegar, pitted chopped olives, about 15 minutes. cayenne pepper, minced parsley and roseNOTES: Use kitchen staples to create this delicious warm mary into the sauce. Cook until heated through - about 5 minutes.

baked pasta. Choose a good quality prepared pasta sauce and boneless skinless chicken strips. For a complete meal serve with a green salad and low fat vinaigrette.

BAKED CHICKEN AND ROSEMARY PASTA

AUGUST WINNER

ROASTED CHICKEN AND CAULIFLOWER SALAD Serves: 4 • Prep Time: 15 min • Cook Time: 30 min • Developed for CFC by Amanda Riva (The Hot Plate)

This warm and satisfying dinner salad is perfect any time of year. ⁄3 cup (75 mL) balsamic vinegar

1

2 tsp (10 mL) Dijon mustard 2 tsp (10 mL) honey

1 1⁄2 tsp (7.5 mL) salt, divided ⁄2 tsp (2.5 mL) pepper

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3 tbsp (45 mL) olive oil 4 cloves garlic

4 boneless, skinless chicken breasts

Shelley Broadley, Okotoks, AB

Shelley Broadley has always had a love of the water. This University of Calgary Dino alumni was former swim coach and lifeguard and now swims masters. She also sits on the board of the Okotoks Stingrays Summer Swim Club and enjoys volunteering her time at meets.

Shelly has truly made swimming a family affair; she has taught all five of her children to swim and they all share her passion for the water. Her eldest son, Logan, 17, joined a swim team at age 9, and has swum as a PARA swimmer.

Her daughter Teagan, 12, started competing at age 5 and currently swims the ASSA season with the Okotoks Stingrays. She also joined a winter water polo at age 8, and now plays with the Dolphins Water Polo and Renegades Water polo teams. She is working on completing her Bronze Star in the hopes one day of becoming a lifeguard.

Her other daughter, Eirian, 8, also swims in the summer with the Okotoks Stingrays and started competing at age 5. She too plays water polo and is coming into her third season with the Dolphins. Her other daughter Keira, 6, started competing this year with the Stingrays, and is going into her 2nd year of water polo with the Dolphins. And her youngest, Seren, 4, is currently being taught by Shelley and can’t wait to join her siblings on their various teams. The family’s favourite chicken recipe is Roasted Chicken and Cauliflower Salad.

6 cups (1.5 L) small cauliflower florets 1 can cannellini beans, drained and rinsed ⁄4 cup (60 mL) Parmesan cheese, shredded

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6 cups (1.5 L) baby spinach leaves

1 cup (250 mL) roasted red pepper, thinly-sliced ⁄2 cup (125 mL) onion, thinly-sliced

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Preheat the oven to 425ºF (220ºC). Line a large baking sheet with foil; grease well and set aside. Whisk the vinegar with the mustard, honey, 1 tsp (5 mL) salt and the pepper. Slowly drizzle in the oil, while whisking constantly, until mixture comes together. Measure out ¼ cup (60 mL) and set aside. Stir the garlic into the remaining mixture. Toss the chicken with 2 Tbsp (30 mL) of the garlic mixture. Season all over with remaining salt; arrange on the prepared pan. Toss the cauliflower with the remaining garlic mixture. Spread in a single layer on the same pan next to the chicken. Bake for 20 to 25 minutes or until a meat thermometer registers 165°F (74°C) when inserted into the centre of the largest chicken breast. Transfer chicken to a cutting board and tent with foil. Sprinkle beans and Parmesan over cauliflower. Roast for an additional 10 minutes or until browned; cool slightly. Meanwhile, thinly slice each chicken breast; set aside. Toss cauliflower mixture with spinach, red pepper, red onion and reserved dressing. Divide salad evenly between 4 dinner plates. Top with sliced chicken. Serve immediately. NOTES: Sprinkle with toasted pine nuts or almonds for some added crunch.

ROASTED CHICKEN AND CAULIFLOWER SALAD

SEPTEMBER WINNER

AWESOME AND EASY CHICKEN WINGS Serves: 4 • Prep Time: 10 min • Cook Time: 40 min • Developed for CFC by Monda Rosenberg

While not a deep fried chicken wing, as those famous ones from the Anchor Bar in Buffalo, these are not only easy to make and bake - but addictive. No matter what kind of party or wing “pig out” you are planning - these will be winners. Buy a package labelled drumettes and winglets if you can. They need no splitting or trimming before baking. 3 lbs (1.4 kg) chicken wings

1 tsp (5 mL) each of cayenne pepper, smokey paprika, cumin powder and salt 2 tbsp (30 mL) Tabasco sauce, preferable Chipotle Tabasco sauce 2 tbsp (30 mL) melted butter

1 tbsp (15 mL) rice wine vinegar or cider vinegar

Liz Beaton, St Thomas, ON Liz is not only a single mom, but also a full-time student. When her son Aiden, age 3, was born she knew that she wanted him to learn how to swim. She grew up swimming at the local YMCA and before Aiden was even a year old he was enrolled in lessons there as well. Currently, he swims there every week in their lessons program but enjoys the water so much that Liz often takes him to the pool during recreational swim as well. Liz looks forward to spending time with Aiden at the pool and loves watching him learn and develop new skills every week. In addition, they enjoy biking everywhere, which is a great way to keep up their active and healthy lifestyle. Aiden adores riding in his Chariot while Liz bikes and the two like the additional family time together. Her favourite chicken recipe is Awesome and Easy Chicken Wings.

Preheat oven to 425°F (210°C). Line a large baking sheet with foil and place a wire rack on top. If wings are not already divided into drumettes and winglets, cut wings in half at the joint and slice off tips. They tend to burn and don’t have much meat on them. Place wings in a large bowl. Sprinkle with cayenne, paprika, cumin and salt. Rub over chicken as evenly as possible. 40 min In a small bowl, stir Tabasco with butter and vinegar. Pour over wings. Toss to coat. Mixture thickens as it is cooled by the chicken. Use a brush or your fingers to evenly coat. Place wings on the wire rack. Don’t crowd. Bake in centre of 425°F (210°C) oven until browned, from 40 to 45 minutes. (If wings are on a rack, they don’t need to be turned.) NOTES: Great served with a blue cheese dip as is the custom at the famous Anchor Bar in Buffalo, New York.

AWESOME AND EASY CHICKEN WINGS