Dietary fibre is the key to keeping your digestive system in check.  It also helps your body stabilize glucose and cholesterol levels.

There are two forms of fibre; soluble fibre and insoluble fibre.  Soluble fibre is found in fruits, vegetables, beans (including soy). Oat bran, flaxseed, lentils, peas and barley and play a major role in lowering blood cholesterol levels.

Insoluble fibre is found in the nuts, seeds, whole grains, wheat bran, corn bran, rice bran and dried beans.  This bran helps keep your digestive system regular.

High fibre foods often take longer to eat and, therefore, keep you satisfied which is great if you’re trying to keep your weight down.

According to the Canadian Heart & Stroke Foundation “A healthy adult needs 21 to 38 grams a day, but surveys show that the average daily Canadian intake is about 14 grams.”  Their web site provides a lot of additional information on the importance of a fibre rich diet.

If you are looking for ways to increase your fibre, then check out these high-fibre recipes and more at www.chicken.ca

Cassoulet of Chicken with Mixed Beans

Beans, beans, good for your heart......This healthier version of a classic French casserole is not only delicious but it packs a whopping 15 grams of fibre per serving!

Moroccan-Style Ground Chicken & Couscous

This slow cooker recipe gets its fibre from sweet potatoes, whole wheat couscous, chick peas and vegetables which add up to 9 grams of fibre per serving.

Layered Mexican Chicken Salad

This recipe gets its 7 grams of fibre per serving with the addition of brown rice and pinto beans. Olé!

White Bean, Chicken & Sage Crostini

These little appetizers are packed with flavour and are high in fibre.  Two small pieces or crostini provide 7 grams of fibre.

Warm Greek Chicken & Vegetable Wraps

Whole grain wraps packed with vegetables and flavours of Greece!  You’ll never believe that they contain 8 grams of fibre per serving.

It’s that time of year when parents are out fighting the crowds to get their kids school supplies and the latest trends in fashion.  But there are other things to consider when getting your children ready to go back to school, like your own busy schedule.

Most parents of this generation work full-time and it can be hard to find the time to juggle work and kids.  So while you’re out shopping for the kids, why not consider buying a slow-cooker (if you don’t already own one).

These appliances have made a huge come back over the past few years because they are well suited to today’s busy families.  By preparing ingredients the night before, all you have to do is plop the ingredients in the slow cooker before you leave for work and you’ll come home to a hot, healthy meal that will have you spending some valuable time with the kids before running them off to soccer practice.

The other benefits of using slow cookers are that they take up little counter space and they don’t heat up the kitchen making them an ideal appliance to use all year round.

Here are just a few of the slow cooker recipes available on our web site.

BBQ Chicken over Apple Maple Baked Beans

What kid doesn’t like apples and maple syrup? This recipe is not only simple to make but uses maple baked beans for an added fibre boost.

Yellow Split Pea Soup with Chicken Meatballs

This is another high-fibre recipe that is perfect to serve on a cold autumn or winter day.

Chicken Vegetable Lasagna

This healthy recipe is a great way to enjoy lasagna and your kids will never know that it uses low-fat cheese.

Moroccan-Style Ground Chicken & Couscous

This different take on chilli gets its Moroccan flare by using sweet potatoes, chicken peas, red peppers and seasonings like cinnamon, cumin and coriander.

Do you have a favourite slow cooker recipe?  Please share it with us in the comments!

According to research, spicy foods help speed up your metabolism by setting off the body’s natural cooling system.

A compound called capsaicin is what makes chilli peppers spicy and raises the body’s temperature which means your metabolic rate has to increase to cool your body down.

Research also indicates that capsaicin stimulates brain chemicals which can help you feel satisfied so you eat less.

Capsaicin is most commonly found in Indian, Thai and Mexican foods but you can always sprinkle so red pepper flakes into your usual meals to spice things up.

Enjoy these spicy chicken recipes to help boost your metabolism.

Mango Tango Chicken with Jasmine Rice

Thai Coconut Lime Chicken

Bhutanese Chili Chicken with Red Rice

Chicken & Shrimp Curry Pad Thai

Chicken Chili Blanco

For more spicy recipes, go to chicken.ca/recipes/category/spicy/

Does your usual dinner routine need some lightening up? Chicken is the perfect lean protein to use in any dish because not only is it versatile, it is an inexpensive way to prepare a healthy dinner for your family.  But just because you’re watching your weight doesn’t mean you have to eat chicken and lettuce every day.  There are many ways to eat the foods you like by substituting ingredients and bumping up the flavour without adding the fat.

Here’s a series tasty chicken recipes that are less than 350 calories per serving.

Easy Chicken Stuffed Peppers

This recipe is perfect when the weather is starting to cool down a little. Not only is it healthy but it is easy to prepare and packs a mere 240 calories per serving.

Big Batch Chicken, Lentil, Bean & Rice Soup

This big batch of soup is not only high fibre but freezes very well so you can take some for your lunches.  At 190 calories per serving, you have not excuse not to make this soup!

Chicken Cacciatore, Friulano and Goat Cheese Pizza

Next time the family is screaming for pizza, trick them by serving them a healthier version of this family favourite.  At 280 calorie per slice, you’ll be more than happy to make this pizza for anyone.

Chicken & Ricotta Phyllo Bundles

The ricotta cheese and phyllo pastry in this recipe give it a rich texture but don’t be fooled!  Each bundle only contains 290 calories.  Serve it with a light salad for a complete meal.

Easy Chicken Stuffed Peppers

If you’re a blue cheese lover then this 290 calorie per slice pizza is for you!

For more low-calorie recipes check out our recipes at www.chicken.ca

Need help with some of the cooking terms we use in our recipes? Not if you’re an expert chef but let’s be realistic, not everyone is kitchen savvy which is why I’ve put together this list of cooking terms.  Of course, there are many more cooking terms in the culinary world but I chose these because they are more specific to chicken and used in many of our recipes.

Braise– To cook meat in a small amount of liquid that has been heated to just below the boiling point in a covered pan.

See our video on how-to braise chicken

Glaze- To cover meat by brushing it with a syrup-like liquid in order to give it a shiny smooth texture.

Marinate - To let meat stand in a mixture of oil, vinegar and seasonings for 1 hour or overnight until the meat has absorbed all the flavours.

See our video on how-to marinate chicken

Poach- To cook gently in enough hot liquid to slightly cover the meat.

See our video on how-to poach chicken

Brown- To cook meat in a small amount of oil or butter on each side until it changes color.

Baste- To moisten meat by spooning or brushing a sauce, liquid or pan drippings while it is cooking.

Blacken– To cook seasoned chicken over high heat in a super-heated heavy skillet until charred on the outside. (how-to video coming soon!)

Butterfly- To cut open a food, such as a chicken breast, down the center without cutting all the way through and then spreading the meat apart until it looks like the wings of a butterfly.

Pan Fry- To cook food in a hot frying pan, with a small amount of hot oil, butter, or other fat and turning the food over only once or twice.

Roast- To cook, uncovered, in a very hot oven in order to create a golden-brown color. Once a golden-brown crust has formed, temperature is reduced while meat continues to cook.

See our video on how-to roast a chicken!

Bake - To cook covered, or uncovered, in an oven.

Resting– To tent roasted meats with foil and allow meat to rest in a warm place for 20-30 minutes.  This allows the meat fibres to relax and helps retain moisture in the meat that would usually be lost if the meat is carved right away.

Sear– To cook meat very quickly on very high heat to seal in its juices.

Truss– To securely tie the wings and legs of a chicken against the body to enable a more compact shape for the bird to evenly cook.  This is generally done if cooking meat on a spit to prevent the wings and legs from charring.

BardTo tie bacon, or another type of fat, around meat to prevent it from drying out during cooking.

Grill– to cook meat on a rack over hot wood or charcoals or other direct heat source that simulates coals.

This leafy member of the cabbage family was originally grown in China but can now be found all around the world, including Canada. In fact, it is grown year-round and you can find it at your local grocery store. It can be purchased fully grown or in a much smaller version known as baby Bok Choy. 

Bok Choy has become extremely popular throughout the world and with good reason! This leafy green vegetable is packed with vitamins A, C and B6, beta-carotene, potassium, folic acid, calcium and it is a good source of dietary fibre.

The most common use for Bok Choy is in traditional Asian stir-fries, soups, stews, spring rolls and dumplings but there are many ways of using it in different types of cuisines to create salads and other wonderful dishes.

Need some inspiration? Here are a few recipes from our web site for you to enjoy!

Hoison Chicken with Bok Choy and Wild Rice

Lime, Baby Bok Choy & Chicken Curry with Brown Rice

Last night was a busy night for the hubby and I and I had to come up with a quick dinner that wouldn’t leave us feeling cheated so I came up with this recipe for Indian chicken salad sandwiches.

My inspiration came from a jar of curry paste in my fridge, which I know is cheating but I love having the stuff around when I’m in rush to get dinner together.   It’s not only a great product but it is available at most, if not all, grocery stores.  I also had leftover chicken from the night before that I had to use and that’s how it all happened.....

Indian Chicken Salad Sandwiches - Makes 4 – 6 servings

Ingredients

• About 1 ½ cupscooked chicken
• 3 tablespoons low-fat mayonnaise
• 3 tablespoons non-fat plain yogurt
• 1 teaspoon freshly squeezed lime juice
• 1 teaspoon curry paste
• ½ cup seeded, cubed cucumber
• 3 tablespoons chopped red onion
• 2 teaspoons of chopped fresh cilantro
• whole-wheat pita (6 1/2" diameter), cut in half
• ½ cup of shredded green leaf lettuce

Instructions

1. Whish together the mayonnaise, yogurt, lime juice and curry paste in a medium glass or plastic mixing bowl.
2. Add the cooked chicken, cucumber, red onion and cilantro and mix well.
3. Add some of the shredded lettuce to the pita halves and then spoon the chicken mixture into each pita.
4. Enjoy!

There's a slight scent of autumn in the air and as the days grow slowly shorter, your farmer's markets and supermarkets are piled high with a huge variety of fruits and vegetable which also means inspiration for some wonderful, hearty fare.

I've recently acquired a fondness for cabbage and while I was at the farmers market in search of the best looking green cabbage I could get my hands on, I overheard a lady with a Polish accent and was curious as to what she was going to make with her cabbage.

To my surprise, she was getting ready to make a Polish dish of chicken with cabbage and apples. This was not a combination I had ever heard of, but her description of the dish sounded delicious and, of course, I loaded up on cabbage and apples and made off with my loot and headed to the supermarket in search of the plumpest chicken I could find, all the while salivating in anticipation for what I hoped would be a feast fit for a king.

Sure enough, when I got home I checked the www.chicken.ca web site and found this recipe for autumn chicken and apple stew!

I was not disappointed.  What a discovery and definitely this tasty dish is now a must in my house.

These little red gems often get snubbed but did you know that they are high in antioxidants and carotenoids?  They also contain vitamins A, B1, B2, B6 and C and minerals like folic acid, potassium, magnesium, iron, to name a few, plus they are a good source of calcium and fibre.

I remember as a kid, the only time we ever ate beets was around Christmas time when my grandmother would put the pickled kind out as part of our Christmas dinner.  I have to admit, I still like jarred beets however, there are so many different ways to prepare them fresh.

So why not give beets a second chance?  Here are a few recipes from our database to get you started.

Avocado, Beet and Chicken Tostadas

Red Quinoa & Chicken Rice Tortilla Wraps

Cranberry & Chicken Borscht (slow cooker, gluten free)

Do you eat beets and if so, do you have a special recipe to share with us?  If so, let us know about it in the comments.

Today’s guest blogger is my Mom who, to me, is one of the best cooks in the world!  Thanks for sharing your recipe, Mom!

It's almost that time of year when I gear up to hit my local supermarket for the 2 for $10 chicken specials.  This means shovelling out the freezer to make room for my winter stash of fixings for soups, salads and main courses.

The sneakers are strapped on, the cooler, ready and waiting and my cleaver and board set up and ready to go.  My Foodsaver waits for my return home with the promise of preserving all the freshness of my haul in the best condition possible throughout the fall and winter.

Somehow, this twice a year expedition results in frequent visits from offspring, looking around for Mum's "bargains".  Does this mean I'll have to invest in a larger freezer? Hubby of course, licks his chops dreaming of the savoury concoctions soon to make their way to his plate and further expand his middle, so this year I have chosen to remove much of the chicken skin.  A bit more time consuming, but better for us, as we are a retired couple in our sixties and definitely need to watch the fat intake.

Our favourite chicken dinners are grilled chicken breasts used in salads and sandwiches, hearty chicken vegetable soups, tandoori chicken legs and Moroccan tagine, to mention a few.  Also a chicken and veggie "bouilli", also made with some salt pork (not on our diet) and loads of summer veggies.  This is a favourite French Canadian recipe to celebrate the harvest.

Bouilli ingredients:

• 1 small piece of salt pork
• 1 large capon or two stewing chickens (stewing chickens are tougher and best used in stews and soups)
• 1 cabbage
• 1 whole onion with two cloves pierced into it
• 2 bay leaves
• 2 whole cloves

Buy as many of the following as you would love to eat:

• Wax beans
• Green beans
• Small white turnips
• Carrots
• Potatoes (fingerlings are the best, as they hold up better)
• Fresh thyme
• Pepper (to taste)

Instructions:

1. Put chickens into a large pot and cover with water.
2. Put a small piece of salt pork, rinsed, into a pot with water and boil for five minutes. Rinse and drain. Add the salt pork to the pot with the chickens.
3. Add two bay leaves and fresh thyme (or dried).
4. Bring to boil and reduce heat until meat is almost tender.
5. Pierce two whole cloves into the onion.
6. Add the veggies in the order in which they will cook to tenderness. First come the turnips and potatoes (left whole), then onion, carrots (in large chunks), cabbage (cored and quartered), green beans and wax beans.
7. Keep an eye on them and then transfer to a large serving platter and stuff your face with summer goodness.
8. Add warm liquid (broth) from the pot to serving platter and more to individual dishes when serving.

It may take a couple of tries, but I guarantee that this will become a summer favourite. This recipe is budget-friendly, especially that the veggies are much less expensive than in the winter months.  Any leftover broth can be frozen and used later for soups.

My family is hooked and summer and fall would never be the same without our bouilli.

Note:I always serve this meal with a good splash of apple cider vinegar, which brings out the flavour of the entire dish.  Delectable!

While I was on vacation last week, the last thing I wanted to think about was cooking, or cleaning, for that matter.  That’s right, the total and sheer laziness kicked in and it took every ounce of effort to motivate myself to lift a finger!  So although the idea of dining out every day seemed perfect, I had to be realistic.  Eating out every day for a week is not only hard on the wallet but hard on the waistline.  Don’t get me wrong, I did indulge a little, or maybe more than a little, but I made some real effort to prepare healthier meals that wouldn’t cut into my vacation time either.  Here’s how I did it.

I stocked up on whole chickens, three of them for that matter because they had a great deal on at the grocery store!  I brined one chicken in a solution of ½ cup of kosher salt, the juice of one lemon, some coriander, cumin, cayenne, paprika, onion powder and chilli powder and soaked it for several hours.  I then drained the liquid and placed the chicken on the rotisserie rack that comes with my toaster oven and cooked it to perfection! 

Between my husband and me, we polished off that chicken in two days!  We used it to make sandwiches using large tortilla wraps, fresh ripe avocadoes, diced tomatoes and mayonnaise.  They really hit the spot and took little to no time to prepare. I also bought a ready-made salad and topped it with some sliced up chicken and served it with my favourite salad dressing.

When we were done with that chicken, I made yet another rotisserie chicken (have I mentioned that they are delicious?).  That one we enjoyed hot off the rotisserie just like that and the rest was used the next day to make chicken nachos.  These were quick to prepare by using whole grain store bought tortilla chips and pre-grated cheese. 

Of course, chicken wasn’t the only thing we feasted on; we made sure to eat plenty of fruits and vegetables like watermelon and tomatoes, which are both in season right now!

So next time you’re on vacation, take some of my tips on saving some much needed vacation time by cutting down on your cooking time.

Need some more ideas for fast and easy meals to prepare?  Check these out.

Ground chicken and salsa sloppy joes

Avocado, beet and chicken tostadas

Oh, and if you’re wondering what I did with the third chicken, it’s in my freezer!

If you’re watching your waistline, then poaching is a great way to keep your weight in check. By cooking chicken in seasoned liquid, you infuse the chicken with flavour without adding any fat.  Poaching also helps keep chicken moist and tender.

So how do you poach chicken?  Here’s a simple way to get you started.

What you’ll need:

• 1 large deep skillet
• 2 bone-in, skin-off chicken breasts
• 1 Liter of water
• 2 Tbsp. lemon juice
• 1 chopped onion
• 3 bay leaves
• 1 clove garlic, smashed
• Salt & pepper

1. Pour the water into the pan and bring to a boil over high heat.
2. Add in the lemon juice.
3. Add the onion, bay leaves, garlic, salt and pepper to season the water.
4. Add chicken to the pan using tongs.
5. Lower heat to med-high and simmer, uncovered, for 10 minutes.
6. Turn off the heat and simmer for another 15 minutes, or until chicken reaches an internal temperature of 165°F (74°C).

Once you’ve mastered the poaching technique, you can try it using your favourite liquids and seasonings.

Here are the ingredients I use for my poached chicken. Low-sodium chicken broth, white wine, crushed garlic, shallots, chopped celery and carrots, peppercorns, fresh thyme sprigs (or tarragon) and bay leaf.

I make about 4-6 chicken breasts that way I have plenty of moist and delicious leftover chicken that I can slice or chop up the next day to use in salads or sandwiches.

Check out our easy to follow step-by-step “How to Poach Chicken” video.

Need a few more ideas?  Try out these recipes from our web site.

Apple Cider Poached Chicken and Arugula Salad

Poached Chicken and Fruit Salad with Mint Dressing

Poached Chicken and Goat Cheese Over Farfalle and Spinach

It’s a question that’s haunted parents for generations – how do you ensure your kids actually eat those school lunches?

It is essential that you plan ahead. Sit down with your kids and find out what their tastes are now (because they do change, sometimes daily!). Give them some accountability and let them help decide what goes in their lunches. Ultimately, you are the gatekeeper, but do a little planning with each child individually – your son in Grade 5 doesn’t want what your daughter in Grade 2 does, as their tastes are likely quite different.

Parents always ask me if it’s okay that kids eat exactly the same thing every day. The answer is yes, as long as it’s a balanced meal. And while it might seem like the impossible dream to make sure they eat properly right now, their tastes will change.

Start with the basics:

• Pack a fresh fruit or vegetable –both is even better.
• For a drink, the best options are skim milk, water or 100% fruit juice.
• 100% whole wheat bread is preferable to white bread.
• Experiment with a variety of grains and breads, such as pitas, buns, flat wraps and mini-bagels.
• Include a low fat protein and dairy each day.
• Avoid high fat cheese and processed luncheon meat.  Consider roasted chicken or turkey instead, with lots of vegetables – peppers, onions, tomatoes, lettuce.
• Instead of fruit in syrup, pack cut up fresh fruit or look for fruit packed in juice.
• Rather than cookies and snack cakes, try yogurt or low fat baked goods.

Remember food safety! Use an insulated lunch bag with a good ice pack or freeze a 100% juice box. If the bag is a little tired, get your kids excited about lunch by shopping together for a cool new lunch bag - and don’t forget to wash it out each day.

It’s not a good idea to surprise kids with something they’re not expecting.  It can be very embarrassing for them to unwrap a smelly salmon or egg salad sandwich. But if that’s what they ask for, go for it! As long as it’s a deal between parent and child it’s great to experiment.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

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