For the next six weeks, Calgary Co-op is focusing on healthy foods and lifestyles with its Whole Health Solutions campaign.
They’re sharing some great ideas for recipes, including the following two, for Oven-Baked Chicken Strips and Curried Quinoa Salad, that would be great to try out this weekend.
Enjoy!
Oven-Baked Chicken Strips
Any chicken that is related to a “nugget” is usually treated with scorn. That’s not healthy eating. Or is it? Here is a way to indulge and keep your kids happy while also staying healthy.
1 1/2 lbs fresh boneless, skinless chicken breast or turkey cutlets
1 1/2 cups whole grain flour
Sea salt and black pepper, to taste
2 organic eggs
1/4 cup milk
2 cups breadcrumbs
Pan oil spray (optional)
Cut chicken or turkey into 1/4″-thick, finger-sized strips. Season flour with salt and pepper or with a favourite spice blend like lemon pepper, Cajun spice or garlic.
Place 3 bowls in a line, one with seasoned flour, one with milk and eggs combined, and one with bread crumbs. Dip each strip into the flour, then into the egg mix.
Allow excess egg to drip off, then press into breadcrumbs. Set the finished strips on a non-stick cookie sheet.
For a crispier coating, spray strips lightly with a pan oil spray or use your own oil in a mister.
Bake at 375 F until golden brown (165 F internal temperature) for about 12 – 14 minutes.
Curried Quinoa Salad
1 cup quinoa, rinsed
1 ripe mango, peeled and chopped
1/2 red or yellow pepper, chopped
1/4 English cucumber, chopped
2-3 green onions, chopped
1/2 of a 19-0z can black beans, rinsed and drained
Dressing:
1/4 cup canola oil
1-4 tbsp white wine or white balsamic vinegar
1 tsp honey
1 tsp curry powder or mild paste
1/4 tsp cumin
salt & pepper, to taste
Cook quinoa until tender but firm. Drain and return to pot, adding the lid to steam until cooled to create fluffy quinoa.
Combine the dressing ingredients in a small bowl and whisk to blend.
Mix salad ingredients in a large bowl, drizzle with dressing and toss until well coated.
Serves 4 to 6.
