Recipes

Fast chicken favourites

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Barbecued fajitas

4 skinless, boneless chicken breasts or thighs
3 sweet peppers, preferably different colours, seeded
1 red or Spanish onion
2 tbsp (30 mL) vegetable oil
1/2 tsp (2 mL) chili powder
1/4 tsp (1 mL) garlic salt
1/4 tsp (1 mL) cayenne pepper
1/2 cup (125 mL) light sour cream
1 to 2 jalapeño peppers,seeded and finely chopped
4 large flour tortillas

Oil grill and preheat barbecue to high. Trim fat from chicken. Slice sweet peppers into quarters. Peel onion, then cut into 1-inch (2.5-cm) slices. Stir oil with chili powder, garlic salt and cayenne. Brush over chicken, sweet peppers and onion. Place on hot grill. Turn down to medium or, if your barbecue gets very hot, to medium-low. Cover with a lid or foil tent. Check meat after 3 min. If browning quickly, reduce heat. Turn vegetables often and chicken once. Remove to a cutting board when chicken is springy and vegetables are lightly charred, another 12 to 18 min. Slice chicken and vegetables into strips. Stir sour cream with jalapeño. Warm tortillas on grill for 30 seconds per side. Fill tortillas with chicken and vegetables, add a dollop of sour cream mixture, roll up and enjoy. Serves 4

Nutrients per serving
41.2 g protein, 14.4 g fat, 49.7 g carbohydrates, 3.1 mg iron, 114 mg calcium, 4.8 g fibre, 496 calories

Terrific teriyaki sauté

1 tsp (5 mL) sesame oil
4 skinless, boneless chicken breasts
2 tbsp (30 mL) soy sauce
2 tbsp (30 mL) sherry
1 tsp (5 mL) granulated sugar
Pinch of ground ginger or 1 1/2 tsp (7 mL) finely chopped fresh ginger
1 head broccoli, broken into small florets
1 red pepper, thinly sliced

Heat oil in a large non-stick frying pan set over medium heat. Add chicken and sauté until golden, about 5 min. per side. Add soy, sherry, sugar, ginger, broccoli and pepper. Cover and simmer over low heat, turning partway through cooking, until vegetables are done as you like, from 4 to 6 min. Serves 4

Nutrients per serving
33.6 g protein, 3.6 g fat, 8.3 g carbohydrates, 1.6 mg iron, 49 mg calcium, 2.5 g fibre, 206 calories

nice thighs
For a fraction of the cost of boneless breasts, you can easily prepare boneless chicken thighs. Place thighs, skin-side down, on a cutting board. With a sharp knife, cut down the middle, lengthwise, to the single straight bone. Scrape flesh from bone, pull out bone and flatten thigh. Cut away any fat and remove skin, if you like.

Use boneless chicken thighs just as you would boneless breasts–they cook almost as fast and have more flavour. Count on 2 thighs for each breast called for in a recipe. Freeze the bones for chicken stock.