Twenty-three year old Amanda Garbutt is serious about her love of food. As a child, Amanda was a notoriously picky eater. It was a fateful day when, at age 10, Amanda’s mum handed her an oyster adorned with Tabasco and lemon and it was love at first bite. From there Amanda created one kitchen nightmare after another. Together with the help of her mum, Amanda learned the methodology to a recipe and the romance behind food. At McGill University, Amanda found refuge in her tiny student kitchen. With hungry students always stopping by there was no lack of taste testers and encouragement when April asked her to step behind the camera.

Three years, two business awards and over twenty-five episodes later Amanda is now pursuing her passion to inspire culinary confidence full time. When she is not working on The Hot Plate, Amanda is in the kitchen developing recipes, food styling and photographing for Tier 1 brands like Kraft Canada and Barilla Whole Grain Pasta. There are only three things that can coax Amanda out of the kitchen and they are: a full bodied glass of wine, ping pong or an adrenaline pumping offshore sailing adventure. What do these things all have in common? They all help work up an appetite!

1. Where did you learn how to cook?

At first cooking wasn’t something that came naturally to me. Not because I didn’t love flavour and food, but because a key trait of being a “Garbutt” is blatant disregard for directions. As you can imagine, as a 10-year-old kid in the kitchen with no direction I made a few kitchen nightmares of my own. Luckily, I had my mum, probably one of the most methodical cooks I know. She taught me how to follow the flow of a recipe and prep ingredients before starting to cook to make sure I’m set up for success. So the long, and short is my mum - our relationship (especially during the grouchy teen years) was a great way to develop our relationship, and my passion for cooking!

2. When developing recipes, do you stick with the latest trends or do you find inspiration from foods you’ve tried?

It is definitely a combination of latest trends and previous experience. I think that trends help guide my creativity. When it comes to food I’ve already tried, I would say that it is more about the experience and less about the actual food. The smells, the company, the energy around you are all key players in how I interpret them into recipes.

3. What is the biggest challenge when it comes to creating a new recipe?

Without a doubt the biggest challenge is reigning in my “enthusiasm.” When I cook for my friends and family it is all about that moment and using ingredients I have on hand. However, when I create a recipe it is all about helping home cooks and creating a recipe for that their friends and family will love. The goal is to set the framework for a great experience and help cooks build confidence in the kitchen. So creating a recipe for others is all about precision. Funny, it’s more like a science experiment because for a recipe to be “good” it has to be able to be recreated again and again by other cooks.

4. What do you enjoy the most about creating recipes?

Creating recipes has been a passion of mine since I was fourteen-years-old. I love being able to share my recipes and hear about my friends and fellow Food Lovers making them at home. Creating recipes and cooking videos is the reason I started The Hot Plate (www.thehotplate.com) back in 2009! I love inspiring culinary confidence and launching an online Community where Food Lovers can learn and share new recipes. The reward of hearing someone making one of your recipes is worth the hours, days, and sometimes weeks it takes to develop a single recipe.

5. What are some of the best chicken recipes you ever have created?

My top three are:

My signature Goat’s cheese stuffed chicken breasts, which I think is the best starter recipe for new cooks looking to develop confidence in the kitchen.

Fried chicken with my signature rosemary wildflower honey (I don’t think that recipe needs much explanation since well, its fried chicken!)

An Ultra simple roast chicken with little lemon and a little butter is a dish that every cook should know how to make. It is a great Sunday meal and leaves you with delicious leftovers for sandwiches during the week!

6. Which do you prefer, white meat or dark meat and why?

Contrary to many cooks I’m a white meat lady. I love the flavors and richness of dark meat, but when I’m carving a bird it is always white meat. Now, I’m not taking about tough dry chicken breasts. A perfectly cooked chicken breast should be juicy, plump and ultra tender. If you aren’t comfortable cooking by touch then go out and buy a meat thermometer. A thermometer takes the guesswork out of cooking meat and means you don’t have to cut into it to check for doneness.

Family Day is the break we all need to pick up our spirits during the cold winter month of February. It’s also a great time to spend quality time with your family!

So why not start a family tradition by getting your kids in the kitchen to help prepare some of their favourite foods? I have many memories of spending time with my Mom in the kitchen, sometimes helping out, other times just watching her cook and learning. These are some of my favourite memories......

Here are a few recipes that you can prepare with your kids.

Chicken & Caramelized Onion English Muffins

Introduce your kids to pesto with these mini open faced pizzas. By using whole wheat English muffins for the crust, you are also introducing them to healthier options.

Kid Friendly Oven Baked Chicken Nuggets with Sweet Potato Fries

What kid doesn’t like chicken nuggets and fries? Make a big batch of these nuggets and have your kids place the sliced sweet potato on the baking sheet. They’re more likely to eat these healthier fries if they’re involved in the cooking process.

Chicken Quesadillas

Quesadillas are always a winning option when it comes to feeding your kids. Have plenty of chopped or sliced vegetables available and have them chose their favourites to fill the quesadillas with. This is also a great time to introduce them to new ingredients like different types of cheeses or guacamole, to name a few.

Whatever you chose to do on Family Day, I hope you take the time to build special memories with your family.

We’ve all heard these phrases at some point in our lives, “easy on the sodium; it’s bad for your health; salt is the silent killer,” whether it was from a health care provider, the media, or our parents. Today we find ourselves extolling these words to our children, as we keep a careful eye on the salt shaker during mealtime. But, should the salt we add to our meals be the only source of our concern?

A certain amount of sodium is good for us, even essential to our health. Too much sodium, however, is an ingredient responsible for high blood pressure – a contributing factor for strokes and heart disease.   Most Canadian adults consume more sodium than is necessary and our children are no exception. Many dietary surveys indicate that children are increasing their risk of developing high blood pressure, strokes and heart disease through the amount of processed foods they consume. Processed foods can have high sodium content and account for a high percentage of our daily sodium intake.

Not all processed foods are bad choices, though. Some of Canada’s restaurants, retailers and processors are tackling this health issue by offering consumers healthier choices. New easy-to-read labels and icons indicating lower sodium alternatives have become a sign of an emerging corporate-consumer responsibility for health.

But, if you are a busy parent juggling work and family schedules, it can be hard to keep an eye on sodium content. This is particularly true when deciding what to put in those brown-bag lunches. With so many lunches to pack throughout the week, it can be tempting to load them with convenient, pre-packaged food. Planning ahead, and involving our children, can be a fun way to eat healthier and eat more fresh food.  Here are some tips:   

• Use a calendar or weekly menu planner to jot down your ideas.
• Have fun preparing your grocery list by having children identify foods as close to the farm as possible (i.e. fresh vegetables, meats, dairy, etc).    
• Take your children grocery shopping and encourage them to read the labels. Most packaged foods have a “Nutrition Facts” panel which will identify the sodium content. Have children pick out the brands with the lowest sodium content.  
• Get your children involved in making their brown-bag lunches. The more involved they are, the more likely they are to eat it.

One sodium reducing tip is to cook more! Roasting two whole chickens for a Sunday dinner provides extended options for meals the next day, as well as control over their sodium content. Skinless, non-breaded chicken strips with a few tablespoons of home-made hummus are low in sodium and a great source of protein. A yummy choice for a brown-bag lunch! 

For more information on sodium see our Nutrition Fact Sheets, Issue 5:  Protect Your Health – Get Salt Savvy!

For more ideas in planning low sodium meals click on our low sodium recipes here http://chicken.ca/recipes/view/.

Want to do something special for your sweetie this Valentine’s Day (I’m talking to you, boys), then why not cook a special dinner and set the mood with candles and a little bubbly? Valentine’s Day is the perfect time to fancy-up your usual chicken dinner. Here are my top picks from our web site.

Chicken Stuffed with Mango Pistachio and Cilantro

These chicken breasts are stuffed with amazing flavours and textures. This dish gets its “fancy” from the addition of pistachios, mango and cilantro paired with a coconut curry sauce and served with lemon basmati rice.

Ricotta Stuffed Sauced Chicken Over Pasta

What says romantic more than a classic Italian meal? These chicken breasts are stuffed with ricotta, fresh shredded Romano, finely sliced green onion and minced parsley and served with pasta. This is the perfect dish to enjoy with a good Italian white wine.

Christmas Truffle Chicken

You don’t have to wait until next Christmas to enjoy this luxurious roasted chicken. In fact, it’s the perfect dish to serve on Valentine’s Day because truffles are considered to be an aphrodisiac! Their musky scent is said to stimulate and sensitize the skin to touch. Enjoy...

Chicken St.Andre

What’s better than chicken served with a wine and cheese sauce? That’s pretty hard to beat! It’s even better served with a side of asparagus.

HAPPY VALENTINE’S DAY!

The Super Bowl is this Sunday, February 5 and that means one thing: tailgate parties! If you’re entertain a crowd of people at your home for Super Bowl then planning ahead is key because you don’t want to be spending all of your time in the kitchen while the game’s on.

Here are some tailgate party recipes that will have you scoring a touchdown on game day.

Hot Spinach Chicken Dip

This recipe is made in a slow cooker so all you have to do is toss all the ingredients in the slow cooker and walk away. The dip should be ready by the time your guests arrive and is perfect served with crostini, crackers, pumpernickel bread and a variety of crudités.

Nacho Chicken and Bean Dip

This healthier version of nacho dip is perfect served with whole wheat tortilla chips. It can be made the night before so all you have to do is pull it out of the fridge and serve.

Chicken Sandwiches with Lemon Basil Zucchini and Boursin

Sandwiches are a great way to go. Pick up a few rotisserie chickens at your local grocery store and have plenty of sandwich fillings available. A good selection of breads such as whole wheat baguette, pita bread, tortilla wraps, sliced sandwich bread will allow everyone to create their favourite sandwiches.

Don’t forget to have vegetables and dip handy and a good variety of non-alcoholic beverages for those non beer drinking fan and most of all, have fun!

One of the things I enjoy doing the most on weekends is preparing and freezing meals for the weeks ahead.  I can usually find time on a Saturday or Sunday morning to enjoy a cup of coffee while I go through some of my favourite recipe books, make my shopping list and head out to the grocery store.

I try to prepare meals that are healthy and that don’t require a ton of work because that’s the last thing you want when you’re cooking in big batches.  I aim for recipes like chilis, stews, casseroles and soups; meals that are great for lunch or dinner and that freeze well. 

I avoid using pasta, cheeses or cream based sauces because they don’t freeze well.  Pasta tends to get mushy when thawed and reheated, the texture of cheese changes when it’s thawed and cream based sauce loses its velvety texture. 

A tip, though, if you are thinking about freezing these items:  Cook pasta to the point where it’s just about to hit the al dente point – just a minute or two before you’d consider it done – and continue from there.  That way, it can cook just a little more when you’re heating it up and it won’t get too mushy.

Also, if you’re using a cream-based sauce or a creamy soup, add less cream or milk than the recipe requires.  This way, you can add fresh cream or milk when you’re reheating it and you won’t necessarily dilute the flavour.

So what do you need to get started?

1.      Buy high quality containers or freezer bags to avoid freezer burn.  Tin pans that come with lids are great for dishes like lasagna.

2.      A permanent marker – You’ll know how long a meal has been sitting in your freezer if it is labelled with a date.

3.      If you don’t own a slow cooker, it’s a great investment for batch cooking, but a good size casserole dish, dutch oven or cooking pot should do the trick.

4.      If you’re going to make a big batch of food, make sure it’s something you and your family REALLY want to eat.

5.      Check your freezer for space.  This may be a good time to get rid of any expired or freezer-burned food.

6.      Make a grocery list and stick to it as much as you possibly can – impulse buys can be a hardship on both your wallet and your waistline.

7.      Thaw your food overnight by placing it in your refrigerator – never defrost anything in your sink or on your countertop.  Also, some meals can quickly be thawed in a microwave.

Preparing meals in advance for you and your family is not only a huge time saver, but a great way to save money.  You’ll be less likely to order take-out, which can get expensive, especially if it becomes a weekly ritual. Plus, preparing meals at home means you know what is going into your food and you have more control over what ingredients you are using, like salt or sugar. 

Here are some great freezer friendly recipes from our website.

Easy BBQ Chicken & Bean Burgers

Chicken Noodle Soup with Acorn Squash and Dill

Big Batch Chicken, Lentil, Bean & Rice Soup

Whether or not you celebrate Chinese New Year, there’s always room for some tasty Chinese food, so why not take advantage of the Chinese New Year deals at your local grocery store and whip up a feast for your friends and family?

Chinese New Year celebrations start on January 23^rd and last for 15 days and, if you’re into astrology, this year marks the year of the fierce and fire-breathing dragon! Pick a night between January 23^rd and February 8^th that will accommodate everyone and set the theme by serving some spicy “dragon” food.

The Chinese eat “lucky” foods during this celebration, so it can get a little complicated if you don’t know a lot about them. By using this list, I was able to find some recipes on our website to help you get started. It wasn’t very hard as chicken is on the list and symbolizes happiness, marriage and family reunion.

• CHICKEN represents marriage and happiness
• WHOLE CHICKEN ̶ family reunion
• EGGS ̶ fertility
• EGG ROLL/SPRING ROLLS ̶ wealth
• NOODLES ̶ a long life
• PEANUTS ̶ a long life
• SEEDS ̶ having a large number of kids
• TANGERINES ̶ luck
• ORANGES ̶ wealth
• POMELO ̶ abundance, prosperity, having children
• FISH (served whole) – prosperity
• DRIED BEAN CURD (not fresh) ̶ fresh tofu is white and the colour white represents death and misfortune
• BAMBOO shoots – wealth
• SEAWEED (black moss) ̶ wealth
• LYCHEE ̶ close family ties
• CHINESE GARLIC CHIVES ̶ everlasting, a long life
• DUMPLINGS ̶ good financial tidings
• LETTUCE ̶ rising fortune
• CLAMS ̶ wealth

Here are the “lucky” recipes for you to enjoy!

Egg Rolls with Sweet Heat Dipping Sauce

Chicken Egg Foo Young

Easy Chicken Fried Rice

Cool Spicy Noodle Salad

Chili Orange Flattened Chicken

Chinese-Style Steamed Chicken Broccoli (rice cooker)

Fast Five Spice Roast Chicken

Roast Chicken Chop Suey with Mushrooms

Sweet and Sour Chicken Meatballs

Do you pack a healthy brown-bagged lunch for work or are you constantly tempted by the variety of fast-food options available at the cafeteria? Perhaps that chip wagon across the street has you dreaming of poutine the night before?

I know lunch time can be difficult. Our office is downtown and we are surrounded by a multitude of fast-food options, restaurants, cafés and chip wagons, which can make that chicken salad sandwich, seem a bit less appetizing. But eating out every day is not only hard on your wallet; it is hard on your waistline.

There’s nothing wrong with a lunch outing from time-to-time, but when you do it every day, it’s hard to get out of the routine. Why not make it your New Year’s resolution to start bringing a healthy and flavourful lunch to work every day. By packing some flavour into your lunches, you are more likely to stick with a healthy lunch routine.

Healthy doesn’t have to mean bland! Here are some healthy lunch recipes that will tickle your taste buds, save you some money and trim your waistline.

Chicken Bombay Salad in Whole Grain Rolls

This chicken salad is not only super easy to prepare but can also be enjoyed on its own, over a bed of lettuce, or mixed in with your favourite whole-wheat pasta.

Honey Salsa Chicken Spinach Wraps

This healthy and zesty sandwich comes together quickly and uses common kitchen ingredients.

Mediterranean Olive Loaf

By preparing a healthy chicken for dinner, you should have some leftovers for tomorrow’s lunch. Try slicing a piece and making a sandwich with it using whole grain bread, lettuce and sliced tomato.

Budget-friendly cooking doesn’t mean skipping out on the foods you love. There are many inexpensive, healthy and nutritious recipes that are simple to prepare at home. Sometimes it just takes a little guidance to get started.

So, if you’re looking for some great tips on how to make great food without breaking the bank, then look no further!

Tip #1

Take advantage of sales - when your favourite ingredients go on sale, stock up!  Meats, like chicken freeze well and are easy to thaw, as long as you follow the proper thawing techniques (see chicken thawing techniques here).  Sales are also a good time to pick up the more expensive foods that you wouldn’t usually buy.

Tip #2

Plan your meals - make a grocery list and stick with it.  You’re more likely to buy the items you actually need.  It’s easy to be tempted by the wide variety of goodies at the grocery store but if you veer off track, your wallet will pay for it. Also, don’t shop when you’re hungry.

Tip #3

Don’t waste food.  If you have more leftovers than expected, have some for lunch the next day or freeze and enjoy at a later time.

Tip #4 -Keep these basics in your pantry:

Canned tomatoes (whole, diced or crushed) – Many recipes use canned tomatoes.  So I usually keep a few extra in my pantry.

Tomato paste - a trick for tomato paste: you never use the whole can so scoop the rest out in tablespoons, wrap each portion in plastic wrap and freeze them –  having them measured out makes cooking a lot easier.

Tomato sauce – Yes, another canned tomato product, but this is a real time saver when it comes to making pasta sauces and tasty dishes like chicken parmesan! 

Whole wheat bread crumbs – bread crumbs are great for breading meats and binding ground meats.  If you’re breading meat, you can jazz up the bread crumbs with seasonings, such as Italian, or even throw in some sesame seeds for a little crunch and added flavour.

Olive oil – if you don’t like the taste of olive oil then stick with a vegetable or canola oil.

Canned beans, such as chick peas, red kidney or black beans are very inexpensive and make a great addition to chilis.  Toss them in a salad for extra fibre.

Chicken broth – chicken broth can be used in so many ways.  I cook my rice in chicken broth and even add some to my mashed potatoes instead of cream to cut some of the fat out.  

Check out our video on making your own stock at http://chicken.ca/media/videos/slow_comfort/.  Try storing it in ice cube trays – makes those mashed potatoes even easier!

Whole wheat pasta – this is always handy to have when you’re in a rush for dinner.  Toss in some chicken, vegetables and your favourite pasta sauce for a healthy meal.

Brown rice (if you prefer white then aromatic rice, like Jasmine or Basmati are the way to go).  Whole wheat couscous is also a great choice.

All purpose whole wheat flour – flour is used in many recipes as a thickening agent for sauces.  It’s also used to lightly coat meats or to bake your favourite breads or pastries.

Always have your favourite herbs and spices available: oregano, basil, thyme, rosemary, salt, peppercorns, etc. – check your favourite recipes, this will help you determine the seasonings you use most often.

Note: make sure that the canned items you purchase are sodium reduced.

Tip #5 - Keep these basics in your freezer:

Frozen vegetables such as green peas (add a splash of color to any dish) – frozen vegetables are inexpensive and most grocery stores carry a wide variety.  Frozen vegetables are flash frozen which helps them hold in their vitamins and nutrient, plus they are simple and quick to prepare.

Nuts like almonds and cashews keep longer when stored in the freezer.  So if these are a must have don’t store them in your pantry.

Tip #5 - Keep these basics in your refrigerator:

Butter – I prefer unsalted butter because it allows me to season my food according to taste.

Onions are great flavour enhancers and don’t spoil easily – white onions are a great choice for cooking.  For a sweeter taste, red onions are the way to go.

Garlic is a must in most recipes – look for garlic that is nicely compact.  Don’t buy garlic that is sprouting green stems; you’ll just be throwing your money away.

Low fat milk – milk is used for so many recipes.  If you’re lactose intolerant then lactose free milk is a good choice, although it is little more expensive.

Eggs are very handy to have around especially if you enjoy baking.  Eggs are also great to make quick meals like frittatas or omelettes.

Salsa – a great choice for hot or cold meals, salsa can be poured over chicken and baked for a quick and easy meal, or even served as a dipping sauce for your favourite dippers, like bread, chicken strips and veggies!

Lemons and limes are a great way to zest up recipes and keep well in the refrigerator.

The rest of your foods, such as meats, are always better when bought fresh and used right away but they also freeze well.  If you prefer fresh vegetables from frozen, then buy these when you’re ready to prepare a recipe.  Fresh vegetables are better than limp or less that healthy looking ones.

Here are a few of my favourite budget friendly recipes from our web site.

Spiced Chicken with Rice and Banana Raita

Polenta Chicken Bake

Garlicky Chicken with Spinach over Pasta

I don’t know about you but during the winter months, I start craving comfort foods like macaroni and cheese, meatloaf with mashed potatoes and especially lasagna! In fact, the meatier and cheesier it is, the better (except when it comes to my waistline).

This year I’ve decided to find new and healthier comfort foods that I can prepare in big batches and enjoy for lunches or dinner. But, that doesn’t mean that I won’t indulge from time-to-time!

So this year, I’ve decided to put my slow cooker to good use and prepare some low-calorie, yet hearty meals that should sustain my comfort food craving.

Here are a few recipes that I’m going to try!

Greek-Style Spinach and Orzo Soup

This lemony and zesty Greek version of minestrone is packed full of healthy ingredients and contains a mere 228 calories per serving.

Moroccan-Style Ground Chicken and Couscous

This Moroccan version of a chili is made healthier by using ground chicken, whole wheat couscous, vitamin packed sweet potatoes and contains 320 calories per serving.

Gypsy Chicken Stew

At 290 calories per serving, you can afford to enjoy a slice of crusty whole wheat bread with this thick and hearty chicken stew.

Chicken Vegetable Lasagna

At 400 calories per serving, you won’t feel guilty while enjoying this  healthy and cheesy vegetable packed lasagna.

Green Split Pea Soup with Chicken Meatballs

There’s nothing like a piping hot bowl of pea soup on a cold winter day. This recipe contains meatballs made with extra lean ground chicken in place of ham or bacon and cuts the calories down to 260 calories per serving.

Do you have a healthy chicken comfort food recipe that you’d like to share with us? Let us know in the comments.