Swim Canada Digital Recipe Book

7/23/2019 Swim Canada Digital Recipe Book

http://slidepdf.com/reader/full/swim-canada-digital-recipe-book 1/28



Did you know that fresh, Canadian chicken isthe ofcial protein of swimming in Canada?A well-balanced diet of fresh wholesome food, along withswimming – as both a life-saving skill and excellent physical activity –

pair well with good, healthy living.

Since 2013, Swimming Canada, in partnership with Chicken Farmersof Canada, have been hosting a Swim Parent of the Month contest inrecognition of parents who encourage their children to eat well andbe active as part of a healthy lifestyle.

Get to know some of Canada’s Swim Parents, our monthly winnersfrom 2013-2014, and try their favourite chicken recipes.

We know that there are still a lot of Swim Parents across Canada andwe 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 ofthe Month contest at getswimming.ca and you could be proled inour next digital cookbook.

Ask for the “Raised by a CanadianFarmer” seal in your store to ensureyou are cooking with fresh, Canadian

chicken from our local farms.

GET SHOPPINGAT CHICKEN.CA

with our downloadable app to create& share your grocery list, fnd nutri-

tion information, recipes and more.



Darci Greeneld, Victoria, BC

Darci was a swimmer growing up but unfortunately hadto give up the sport when her family moved becausethere were no pools nearby. When she started a familyof her own, she recognized the importance of having herdaughters learn to swim. She knew from the momenther youngest daughter was around the pool that itwould undoubtedly be a major part of her family’s life.Her daughter kept trying to escape her grasp and ingherself into the water.

Today, both her daughters, ages 12 and 6, trainand compete with Island Swimming and Darcifrequently volunteers at meets.

Her family’s favourite chicken recipe is Chicken & PastaAlla Carbonara.

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 likelyalready have on hand. The addition of chicken to this classic dish bulks it up tomake a satisfying meal.

1 lb (0.5 kg) boneless, skinless chickenthighs, cut in quarters1 ⁄ 2 lb (0.3 kg) bacon, sliced

1 cup (250 mL) onions, diced

6 cloves garlic, minced

3 eggs, medium

1 ⁄ 2 tsp (2.5 mL) salt

1 tsp (5 mL) pepper

1 tsp (5 mL) hot red chili pepper akes1 ⁄ 2 cup (125 mL) Parmesan cheese, grated

1 cup (250 mL) parsley, fresh

1 pkg whole wheat spaghetti

Have all ingredients at room temperature before starting.

Cut the sliced bacon crosswise into smaller pieces. Sauté bacon, onion, garlic andchicken in a medium sauce pan until nicely browned and chicken is fully cooked. Drain fatfrom pan.

Time this so the mixture nishes cooking just when the pasta is done and you are readyfor the nal steps of putting together the whole dish. It is critical that the pasta and thechicken mixture are very hot for the dish to be a success.

Cook the spaghetti according to package directions using plenty of boiling unsaltedwater until al dente. Drain well.

Meanwhile, whisk the eggs with the salt, pepper, red pepper akes, grated Parmesancheese 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 tocoat. 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 arevery hot or else the eggs will not cook properly.

Traditional Italian Carbonara does not contain cream as often seen in restaurants.

S E P T E M B E R W I N N E R



C H I C K E N &

P A S T A

A L L

A C A R B

O N A R

A



O C T O B E R

W I N N E R

Sylvie Potvin, Prevost, QC

Sylvie has grown up around that pool and has swumcompetitively her entire life: from age group toUniversity and now masters. It was a family affair; herparents were level 5 ofcials and volunteers, her threesisters and brother swam with her and now all theirchildren are also involved in the sport.

Having such a passion for swimming, Sylvie introduced herthree children to water in the hopes that they would enjoyas much as she does. And they did! For the last ten years, allof her children, now in their teenage years, have been swim-

ming competitively with the Club de natation Neptune inSt-Jérôme, at both the provincial and national level.

Sylvie, a level 4 ofcial for pool and open water, is also anavid and dedicated volunteer within the swim club andwith 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 wasthere and participated in all sorts of different poolrelated events. Sylvie says it reminded her of all thetime she and her siblings spent at the pool and the funthey had as children swimming during the summer.

Her family’s favourite chicken recipe is Broccoli, Chicken

& Pesto Rotini Salad.

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 avours. Broccoli and rotini areideal for salads, as sauces and dressings can permeate them thoroughly. Olives,pesto, cherry tomatoes and basil create a balanced, mouthwatering salad that’sperfect anytime.

2 cups (500 mL) chicken, cooked, diced

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

7 oz (200 g) broccoli, chopped5.3 oz (145 g) cherry tomatoes

5 tbsp (75 mL) basil

6 tbsp (90 mL) pesto

12 black olives, pitted1

⁄ 4 tsp (1.25 mL) sea salt1 ⁄ 2 tsp (2.5 mL) black pepper

Cook pasta according to package directions in unsalted water. Add broccoli and gentlycook 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. Mincethe fresh basil. Add to salad bowl and toss with the pesto, sliced black olives, saltand 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 adelicious 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 avour of basil helps you to use less salt in recipes. Basil goes well in salad dressings,pasta and tomato-based dishes, sh and chicken.



B R O C C O L I , C

H I C K E N &

P E S T O R O T I N I S A L A D



N O V E M B E R W I N N E R

A. Eckstein, Calgary, AB

Eckstein from Calgary, AB is November’s Swim Parentof the Month. Congratulations on behalf of the ChickenFarmers of Canada & Swimming Canada!

All of Eckstein’s four children began swimming for funat the age of 5 with lessons at their local pool. All fourchildren have been swimming competitively now forover 4 years and are in the pool anywhere from 6-15hours per week. Eckstein herself was terried of thewater and swimming but overcame her fear and has

been swimming with a Master’s swim club for almost ayear, proving it’s never too late to learn!

Eckstein’s favourite family swimming memories include;watching her children progress through the swimmingstages, viewing her children on holidays and seeinghow effortless they make swimming look and watchingthem get healthier and stronger along the way.

Her family’s favourite chicken recipe is African PeanutChicken Stew.

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 slowcooker 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, minced3 ⁄ 4 cups (175 mL) peanut butter

1 cup (250 mL) low-sodium chicken broth

1 tsp (5 mL) cumin, ground

1 tsp (5 mL) coriander, ground

1 tsp (5 mL) hot red chili pepper akes

1 ⁄ 2 tsp (2.5 mL) salt

2 cups (500 mL) chickpeas, boiled anddrained

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

1 red pepper, diced

4 cups (1 L) baby spinach1

⁄ 2

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

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 3-4minutes. Whisk to dissolve. It is not necessary for the peanut butter to be completelydissolved as it will melt and distribute during cooking. Whisk in ground cumin, groundcoriander, hot red chili pepper akes and the salt. Pour mixture over potatoes, onionsand 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 sharpknife. Alternately, use bone-in thighs, drums or a mix of the two. Most chicken legs aresold with skin on so you will have to remove this rst. Spread chicken pieces over top ofchickpeas. Cover and cook on LOW heat 6-8 hours (HIGH 3-4 hours). It will cook faster ifyou use boneless chicken pieces.

Remove lid and stir. Sprinkle leaves of baby spinach and diced red pepper over top. Putlid back on and leave spinach to wilt - about 20 minutes. Stir gently with a large spoon tomix 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 rinseunder cold water to remove some of the surface starch and salt.



A F R

I C A N P

E A N U T

C H

I C K E N

S T E W



D E C E M B E R

W I N N E R

Scott Forbes, Oakville, ON

Scott is the father to a daughter who began swimmingat the age of 9 months and is now competitively swim-ming at the age of 12 with the Oakville Aquatic Club. Asa dedicated swim dad, Scott spends most of his sparetime watching his daughter Alyssa’s swim practice andcompete at meets. When he does have an opportunityfor some spare time, Scott enjoys leisure swimming attheir local pool. He has fond memories of family vaca-tions at water parks and proudly watching his daughter

pursue her passion of competitive swimming.His family’s favourite chicken recipe is Broccoli &Chicken Casserole.

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 needfor processed soups or sauces! Use any combination of in-season, fresh vege-

tables equaling 4-5 cups.

3 cups (750 mL) cooked chicken, chopped

2 tbsp (30 mL) butter

2 tbsp (30 mL) whole wheat our

1 1 ⁄ 4 cups (315 mL) 2% milk1 ⁄ 8 tsp (0.5 mL) white pepper, ground

2 tbsp (30 mL) basil, fresh, minced

OR

1 tsp (5 mL) basil, dried3 tbsp (45 mL) Parmesan cheese, shredded

1 ⁄ 2 lb (0.3 kg) whole wheat egg white noo-dles, dry

2 cups (500 mL) broccoli, orets 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

1 ⁄ 2 tsp (2.5 mL) sweet paprika

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 our and whisk for 1 minute; try not to letthe mixture turn brown. Add milk to the mixture and continue to stir with a whisk andcook 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 thesauce. Turn off heat and set aside.

Cook pasta according to package directions. While pasta is cooking, preheat oven to350°F (175°C). During the last few minutes of the pasta cooking, add the choppedchicken, broccoli, diced yellow pepper and sliced zucchini to the water. Allow to simmerfor 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 oven-proof casserole dish with non-stick cooking spray. Pour the pasta mixture into the bakingdish 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 cas-serole is heated through and cheese has melted and lightly browned. Alternately, bake

for 30 minutes in a 350°F (175°C) oven.

Are you a Swim Parent?

You can become the

NEXT Swim Parent of

the Month by entering

today here.



B

R O C C O

L I &

C H I C K E N C A

S S E R O

L E



J A N U A R Y

W I N N E R

Rosalyn Nickerson, Saint John, NB

Rosalyn Nickerson is Vice-Principal and a grade oneteacher at St. Patrick’s Elementary in Saint John, NewBrunswick, wife to husband Craig and mom to threegirls; Jane (17yrs), Isabelle (15yrs) and Lucy (11yrs). Hereldest Jane is a lifeguard and competes on the SaintJohn High School swim team. Isabelle is a competitiveswimmer on the Saint John Fundy Tide Swim Club(TIDE) where she has competed for seven years as wellas 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 ofTIDE, she is the co-Equipment Manager and she runsthe hospitality program when their pool (the CanadaGames Aquatic Centre) hosts competitions.

Some of Rosalyn’s favourite memories of her kids’ child-hood include; putting Isabelle in the Parent and Tot SwimProgram as a toddler and experiencing her only tantrumas a toddler – she hated the water and had to take her outof the class. Now, Isabelle swims 3-4 hours per day andthey can’t get her OUT of the water! Another favouritememory for the Nickerson family is taking all three kidsto Rosalyn’s parents’ beach all summer for lots of swim-

ming fun! Her family’s favourite chicken recipe is AmazingOrange Chicken.

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 thatare easy and affordable to keep on hand. Using a slow cooker means that it canbe put together in just minutes in the morning and ready to serve right whenyou get home from work. Just add a side of rice and steamed vegetables for anutritious meal your family will ask for again and again!

4 boneless, skinless chicken breasts

2 tbsp (30 mL) vegetable shortening orbutter1 ⁄ 4 cup (60 mL) all-purpose our

1 can condensed cream of chicken soup1 ⁄ 2 tsp (2.5 mL) seasoned salt

1 ⁄ 4 tsp (1.25 mL) pepper1

⁄ 4 tsp (1.25 mL) salt1 ⁄ 2 cup (125 mL) chicken broth

2 tsp (10 mL) brown sugar1 ⁄ 3 cup (75 mL) frozen orange juice concentrate, thawed

Heat the shortening in a skillet over medium-high heat.

In a bowl, mix the our, 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 pourover the chicken in the slow cooker.

Cover, and cook 2 to 3 hours on low or 1 to 2 hours on High.



A M A

Z I N G O

R A N G

E

C H I C K

E N



F E B R U A R Y

W I N N E R

Carrie BacherDollard-des-Ormeaux, QC

Carrie is a dedicated swimming parent; ferrying her fourchildren ages 3 to 8 to various swim practices and les-sons all week long, even when it means a 40 minute walkto the pool on the Sabbath when driving is prohibited.The two oldest children, girls 6 and 8 years of age, areactive participants on the Dollard-des-Ormeaux swimteam and are regular attendees at local meets.

Both girls have their mother to follow as an example, withCarrie often leaving the house by 5:15am for her Masters

Team practice before getting her children to school andthen heading off to work. Her balancing act of parenting,working, and living an active lifestyle is no less thanmiraculous, and this year she even hopes to swim at theFINA World Masters competition being held in Montreal.

When not at the DDO pool, Carrie and the whole familycount the days until summer break so they can gatherwith their friends at their neighbourhood pool.Thefamily also eagerly looks forward to their annual lakesideholiday, complete with canoeing, sand-castle building,and lounging on the inatable rafts. It is not an under-statement to say that Carrie has made the water andactive-living a focal point in her family’s everyday life.

The family’s favourite chicken recipe is Chili CranberryFusion Meatballs.

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 inuences for adelectable treat. These sweetly spicy appetizers are a perfect low-maintenanceaddition to your next party.

2 lb (1 kg) extra lean ground chicken

2 egg(s), medium1 ⁄ 2 cup (125 mL) cilantro, fresh, minced

2 slices bread, nely-torn


2 tsp (10 mL) sesame oil, toasted1 ⁄ 2 tsp (2.5 mL) Chinese ve-spice powder

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

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 tsp (5 mL) hot red chili pepper akes

Beat eggs and combine with ground chicken, minced cilantro, nely-torn bread, mincedgarlic, sesame oil, ve 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 equalsize cocktail meatballs about 1 inch (2.5 cm) each. Roll and place on baking sheet that hasbeen 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 onlow-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. Doublethe sauce ingredients and reserve half for dipping as an appetizer.



C H I

L I C R A N B E R R Y

F U S I O N M E

A T B A L L S



M A R C H W

I N N E R

Michelle Neilson, Winnipeg, MB

Michelle is an active and brave member of our militaryand also a very hard-working and dedicated swimmom. Her son Ryan, age 15, has been swimming com-petitively for the past 4 years. Michelle helps out anyway she can; from ofciating to serving as registrar andOfcials chair at the 17 Wing Flying Tigers Swim Teamwhere Ryan trains and competes.

Michelle can often be found on deck during meets andboth she and Ryan enjoy this time together. She started

ofciating soon after Ryan began to compete with the22 Wing North Bay Thunderbird Swim Team and soonbecame an active member on the team’s executive. Aftermoving to Winnipeg, she continued to advance throughthe ofciating ladder and is now a Level 3 ofcial.

Michelle’s military service requires that she often beaway for training or deployment. Swimming has givenboth mother and son something special to share;whether it is the car rides to and from practices andswim meets, spending time together at out-of-towncompetitions or just being on deck together, theycherish and appreciate every moment.

The family’s favourite chicken recipe is Cowboy Chicken

Chili Casserole.

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 “x it and forgetit” 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

1 tbsp (15 mL) onion powder

2 tsp (10 mL) garlic powder

1 tbsp (15 mL) cumin, ground

1 tbsp + (15 mL) oregano, fresh

OR

1 ⁄ 2 tsp (2.5 mL) oregano, dried1 tbsp + 1 ⁄ 2 tsp (15 mL + 2.5 mL) chilipowder

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

1 cup (250 mL) salsa, ready to serve

5.5 oz (150 mL) tomato paste

1 cup (250 mL) water

3 potatoes, medium, skin on and sliced

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

vegetable cooking spray

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

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 bre and nutrients. Set aside.

Grate mozzarella cheese and set aside.

Spray crock of a slow cooker with vegetable cooking spray. To assemble casserole placetwo cups (500 mL) chicken chili on bottom of crock followed by a layer of half of thesliced potatoes, 2 cups (500 mL) chili, one cup (250 mL) grated cheese, the remainingsliced potatoes, 2 cups (500 mL) chili nishing with the last cup (250 mL) of cheese.Smooth down the layers as you go. Sprinkle the top with remaining oregano and chilipowder. Cover and cook on low heat for 6-8 hours until potatoes are tender and dish isbeginning to brown on top.



C O W

B O Y C

H I C K E N

C H I L I C A S S E R O L E



A P R I L W

I N N E R

Todd Bonnar, Victoria, BC

Commander Todd Bonnar enjoys a fast paced andactive life. His job in the Canadian Forces has requiredhim to live all over the globe. Today, he resides withhis wife and children on the West Coast in Victoria,British Columbia. He is a great example for his twodaughters, Kamryn and Lauryn. Both girls have lovedthe water ever since they were introduced to the poolat 6 months old and continue to excel in aquatic activ-ities; Kamryn is a “AAA” swimmer at the Tyee Aquatic

Club and Lauryn is a diver at Boardworks. They bothcompete at a provincial level which means Todd andthe family spend the majority of their time at the pool.

Additionally, Todd also serves on the Board of Directorsfor the Tyee Aquatic Club and regularly volunteersat Swim BC and DPC sanctioned swim meets. Thisswim dad’s favourite pool memories include watchingKamryn’s reaction the very rst time she achieveda “AA” time standard a few years ago and watchingLauryn’s rst diving competition.

His family’s favourite chicken recipe is Chicken andCranberry Wild Rice Casserole.

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 thisdish. White wine, tamari, Worcestershire, and thyme give this hearty autumnsupper a delicious depth of avour.

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 oil1 ⁄ 2 tsp (2.5 mL) black pepper, coarselyground

1 tsp (5 mL) thyme, dried

1 cup (250 mL) short grain brown rice

1 ⁄ 2 cup (125 mL) wild rice1 ⁄ 2 lb (0.3 kg) cremini mushrooms

2 tbsp (30 mL) low-sodium tamari orlow-sodium soy sauce

1 1 ⁄ 2 cup (375 mL) water1 1 ⁄ 2 cup (375 mL) white wine

1 cup (250 mL) frozen peas

1 cup (250 mL) cranberries, fresh or frozen1 ⁄ 4 cup (60 mL) parsley, fresh, minced

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 breastsare 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 theslow cooker.

NOTES: Use any fresh or dried herb such as sage, basil, rosemary or mixed Italian seasoning.


http://slidepdf.com/reader/full/swim-canada-digital-recipe-book 18/28C

H I C K E N A N D

C R A N B

E R R Y

W I L D

R I C E C A S S E R O

L E



M

A Y

W

I N

N

E R

Doug Cambell, Exeter, ON

Doug Campbell has always had a love for the water. Hemay not have swum competitively, but growing up hedid spend his summers swimming in Northern Ontario.Some of his fondest memories are the days he spentthere on the lake. His wife Lisa, on the other hand, didcompete growing up and had recently started trainingagain. She is also in the process of pursuing the requiredqualications to become a time judge at swim meets soshe can be more involved at their daughter, Lauren’s,

swim club.The pair has undoubtedly passed on their passion forthe water to their daughter. Lauren, age eight, startedcompetitive swimming when she was ve years oldand is about to complete her second year with theHuron 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 theOlympics and World championships at home on theircouch, together they eat, sleep and breathe swimming.

The family’s favourite chicken recipe is a Taste ofSummer Chicken Sandwich.

A TASTE OF SUMMER

CHICKEN SANDWICH

Serves: 4 • Prep Time: 15 min • Cook Time: 20 min • Recipe by Tina Lissemore, Port William, N.S.

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 aavourful, smoky chicken breast in this light alternative to a burger. Tina was theGrand-prize winner of our 2005 Canada Day Chicken Challenge contest.

4 boneless, skinless chicken breasts1 ⁄ 4 cup (60 mL) orange juice

1 clove garlic, nely-chopped

3 green onions, nely-chopped

1 tsp (5 mL) soy sauce

1 tsp (5 mL) orange zest, grated1 ⁄ 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

In a bowl, whisk together orange zest and juice, green onions, garlic, ginger, soy sauceand 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 intothe chicken reads 165°F (74°C).

Serve on whole wheat Kaiser buns.

Garnish with roasted red peppers, red onions, lettuce & mayonnaise.



A T A S T E O F

S U M M

E R

C H I C K E N S A

N D W I C H



J U N E W

I N N E R

Kim Telford, Whitby, ON

Kim Telford, a former high school competitive swimmerand varsity synchronized swimmer for the University ofToronto, has denitely made swimming an importantand central family activity. Both her children startedswimming competitively at age six. Her daughter Hollyis a certied National Life Saver and is in the process ofcompleting her Coaching 101. Her son Ryan trains andcompetes at Ajax where he trains nine times a week. Kimattends every swim meet wearing her lucky starsh neck-

lace. Even though the family maintains a busy schedule,Kim still nds the time to swim three times per week.

Her family’s favourite chicken recipe is Maple- Glazed Chicken.

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 avours, using maple syrup,chili sauce, and mustard to create an unforgettably savoury avour combination.

1

⁄ 2

cup (125 mL) maple syrup1 ⁄ 3 cup (75 mL) chili sauce

1 onion, small, chopped

2 tbsp (30 mL) cider vinegar

1 tbsp (15 mL) mustard1 tsp (5 mL) Worcestershire sauce


Combine the maple syrup, chili sauce, onion, cider vinegar, mustard and Worcestershiresauce in a shallow dish.

Marinate the chicken breasts for a minimum of 4 hours in the refrigerator, covered andturning occasionally.

Grill or broil the chicken breasts until a meat thermometer inserted into the breast meatreads 165ºF (74ºC).

Are you a Swim Parent?

You can become the

NEXT Swim Parent of

the Month by entering

today here.



M A P L E - G L A Z E

D C H I C

K E N

R



J U L Y W

I N N E R

Allison Eichorst, Humboldt, SK

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

The boys have continued to be involved in aquaticactivities ever since. Adam has completed his level10 swimming lessons and plans to go on to become a

lifeguard. Jay has completed level 7 and is a member ofthe Humboldt Hammerheads Swim Team, and Williamhas just completed his timing course and has sincebeen volunteering at local meets.

Even though the boys keep Allison busy, she still nds timeto enjoy her aquasize class as well as volunteer for swimmeets as a timer. She is also currently the media personfor their local swim club and provides the local radio sta-tion and newspaper with the results from swim meets.

The Family has many memories at swimming pools, waterslides, and Emma Lake, but Allison says nothing comparesto swimming in the ocean and getting hit by the waves!

The family’s favourite chicken recipe is Baked Chicken

and Rosemary Pasta.

BAKED CHICKEN AND ROSEMARY PASTAServes: 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 Italianavour trio in this savoury pasta bake. This recipe will generously feed a familyof four, and any leftovers you may have will taste even better the next day.

1 lb (0.5 kg) boneless, skinless chickenbreasts

1 tbsp (15 mL) extra virgin olive oil


1 cup (250 mL) onions, diced1 ⁄ 2 lb (0.3 kg) mushrooms, sliced

3 cups (750 mL) Marinara pasta sauce1 ⁄ 4 cup (60 mL) half-and-half cream

2 tbsp (30 mL) balsamic vinegar

1 ⁄ 2 tsp (2.5 mL) cayenne pepper or hot redchili pepper akes1 ⁄ 2 cup (125 mL) parsley, fresh, minced

1 tbsp (15 mL) rosemary, fresh, minced

1 pkg whole wheat fusilli pasta

1 cup (250 mL) mozzarella cheese, partskim, 16.5% MF1 ⁄ 4 cup (60 mL) Parmesan cheese, grated

15 Kalamata olives, pitted

Preheat the oven to 450°F (230°C). Cut thechicken breast cross-wise into smaller bitesize pieces.

Heat the oil in a heavy-based pot overmedium-high heat. Sauté the onions, garlicand chicken stirring occasionally untilcooked through and nicely browned.

Add the mushrooms, pasta sauce and thecream to the pot.

Bring to a boil over medium-high heat,reduce to a gentle simmer and cook for10 minutes, stirring occasionally, so that thesauce thickens slightly.

Stir balsamic vinegar, pitted chopped olives,cayenne pepper, minced parsley and rose-mary into the sauce.

Cook until heated through - about5 minutes.

Cook the whole wheat pasta in unsaltedboiling water until al dente following pack-aged directions. Cook the pasta less thanyou normally would, as it will be cookedfurther in the oven.

Drain the pasta and add it to the sauce.

Spray a 3 L oblong baking dish with non-fatcooking spray.

Spread the pasta and sauce evenly in the dish.

Top the pasta with the mozzarella andparmesan cheeses and additional mincedfresh parsley.

Bake until the cheese is golden brown,about 15 minutes.

NOTES: Use kitchen staples to create this delicious warmbaked pasta. Choose a good quality prepared pasta sauceand boneless skinless chicken strips. For a complete meal

serve with a green salad and low fat vinaigrette.



B A

K E D C H

I C K E N

A N D R O S E M A R Y P A S T A

R



A U G U S T

W I N N E R

Shelley Broadley, Okotoks, ABShelley Broadley has always had a love of the water.This University of Calgary Dino alumni was former swimcoach and lifeguard and now swims masters. She alsosits on the board of the Okotoks Stingrays SummerSwim Club and enjoys volunteering her time at meets.

Shelly has truly made swimming a family affair; she hastaught all ve of her children to swim and they all share herpassion for the water. Her eldest son, Logan, 17, joined aswim 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 OkotoksStingrays. She also joined a winter water polo at age 8, andnow plays with the Dolphins Water Polo and RenegadesWater polo teams. She is working on completing herBronze Star in the hopes one day of becoming a lifeguard.

Her other daughter, Eirian, 8, also swims in the summerwith the Okotoks Stingrays and started competing at age5. She too plays water polo and is coming into her thirdseason with the Dolphins. Her other daughter Keira, 6,started competing this year with the Stingrays, and is goinginto her 2nd year of water polo with the Dolphins. And heryoungest, Seren, 4, is currently being taught by Shelleyand can’t wait to join her siblings on their various teams.

The family’s favourite chicken recipe is Roasted Chickenand Cauliower Salad.

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.

1 ⁄ 3 cup (75 mL) balsamic vinegar

2 tsp (10 mL) Dijon mustard

2 tsp (10 mL) honey

1 1 ⁄ 2 tsp (7.5 mL) salt, divided1 ⁄ 2 tsp (2.5 mL) pepper

3 tbsp (45 mL) olive oil

4 cloves garlic


6 cups (1.5 L) small cauliower orets

1 can cannellini beans, drained andrinsed1 ⁄ 4 cup (60 mL) Parmesan cheese,shredded

6 cups (1.5 L) baby spinach leaves

1 cup (250 mL) roasted red pepper,thinly-sliced1

⁄ 2

cup (125 mL) onion, thinly-sliced

Preheat the oven to 425ºF (220ºC). Line a large baking sheet with foil; greasewell and set aside. Whisk the vinegar with the mustard, honey, 1 tsp (5 mL) saltand the pepper. Slowly drizzle in the oil, while whisking constantly, until mixturecomes together. Measure out ¼ cup (60 mL) and set aside. Stir the garlic into theremaining mixture.

Toss the chicken with 2 Tbsp (30 mL) of the garlic mixture. Season all overwith remaining salt; arrange on the prepared pan. Toss the cauliower withthe 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) wheninserted into the centre of the largest chicken breast. Transfer chicken to a cuttingboard and tent with foil. Sprinkle beans and Parmesan over cauliower. Roast foran additional 10 minutes or until browned; cool slightly.

Meanwhile, thinly slice each chicken breast; set aside. Toss cauliower mixture withspinach, red pepper, red onion and reserved dressing. Divide salad evenly between4 dinner plates. Top with sliced chicken. Serve immediately.

NOTES: Sprinkle with toasted pine nuts or almonds for some added crunch.

http://www.chicken.ca/recipes/roasted-chicken-and-cauliflower-salad






R O A S T

E D C H I C K E N A N D

C A U L

I F L O W E R S A L A D

R

































S E P T E M B E

R W I N N E R

Liz Beaton, St Thomas, ON

Liz is not only a single mom, but also a full-time stu-dent. When her son Aiden, age 3, was born she knewthat she wanted him to learn how to swim. She grewup swimming at the local YMCA and before Aiden waseven a year old he was enrolled in lessons there as well.Currently, he swims there every week in their lessonsprogram but enjoys the water so much that Liz oftentakes 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 newskills every week. In addition, they enjoy biking every-where, which is a great way to keep up their activeand healthy lifestyle. Aiden adores riding in his Chariotwhile Liz bikes and the two like the additional familytime together.

Her favourite chicken recipe is Awesome and EasyChicken Wings.

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. Nomatter what kind of party or wing “pig out” you are planning - these willbe winners. Buy a package labelled drumettes and winglets if you can. Theyneed 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

Preheat oven to 425°F (210°C). Line a large baking sheet with foil and place awire rack on top. If wings are not already divided into drumettes and winglets, cutwings in half at the joint and slice off tips. They tend to burn and don’t have muchmeat on them.

Place wings in a large bowl. Sprinkle with cayenne, paprika, cumin and salt. Rubover chicken as evenly as possible. 40 min

In a small bowl, stir Tabasco with butter and vinegar. Pour over wings. Toss tocoat. Mixture thickens as it is cooled by the chicken. Use a brush or your ngers toevenly 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.



A W

E S O M

E A N D

E A S Y

C H I C K E N W I N

G S

Documents

Swim Canada Digital Recipe Book