Chicken Fingers with Peanut Apricot Sauce

These kid-friendly chicken fingers take minutes to make and contain far less fat and sodium than the store-bought kind. Serve with crunchy vegetable sticks on the side for a very healthy meal.

Ingredients

4 boneless skinless chicken breasts
1 egg
1 tbsp (15 mL) cold water
1 cup (250 mL) dry bread crumbs
1 tbsp (15 mL) chopped fresh coriander
1 tsp (5 mL) cajun seasoning
1/4 tsp (1 mL) salt

Peanut Apricot Sauce:
1/4 cup (50 mL) apple juice
1/4 cup (50 mL) smooth peanut butter
2 tbsp (25 mL) apricot jam
1 clove garlic, minced
1-1/2 tsp (7 mL) cider vinegar

Preparation

Slice each chicken breast lengthwise into 4 strips; set aside. In shallow bowl, whisk egg with cold water. In another shallow bowl, combine bread crumbs, coriander, Cajun seasoning and salt. Dip chicken strips into egg mixture, then into bread crumb mixture to coat all over.

Arrange chicken on greased rimmed baking sheet. Bake in 400°F (200°C) oven until golden and no longer pink inside, about 15 minutes.

Peanut Apricot Sauce: 
Meanwhile, in microwaveable bowl, combine apple juice, peanut butter, apricot jam, garlic and vinegar; cover and microwave at Medium-High (70%) for 2 minutes or until blended and warm, stirring once. Serve warm with chicken strips for dipping.

Easy Chicken Cacciatore

Inspired by sunny Italy, our flavourful chicken cacciatore is rich with herbs and spices that are both healthy and savoury. Whether it's served over pasta or on its own, this Italian dish is sure to please your taste buds.

Ingredients

8 boneless skinless chicken thighs
2 tbsp (30 mL) all purpose flour
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (30 mL) vegetable oil
1 onion, diced
2 cloves garlic, minced
1 sweet green pepper, chopped
1 tsp (5 mL) dried Italian herb seasoning
1 28 oz can (796 mL can) diced tomatoes
1/2 cup (125 mL) sodium-reduced chicken stock
1/3 cup (75 mL) tomato paste
2 tbsp (30 mL) chopped fresh parsley

Preparation

Toss chicken with flour, salt and pepper. In large shallow Dutch oven, heat half of the oil over medium-high heat; brown chicken, in batches and adding some of the oil if necessary. Transfer to plate. Drain fat from pan.



Heat remaining oil in pan over medium heat; fry onion, garlic, green pepper and Italian seasoning until tender, 4 minutes. Stir in tomatoes, stock and tomato paste; bring to boil.

Return chicken and any juices to pan; reduce heat and simmer until thickened and juice run clear when chicken is pierced, about 20 minutes. Sprinkle with parsley.

Tip: Keep a few extra dollars in your pocket by buying bone-in chicken thighs and removing the skin; cook for 40 minutes.

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Honey Roast Chicken with Onions and Figs

Honey and figs provide a glossy companion for this holiday entree.

Ingredients

2 tbsp (30 mL) vegetable oil
2 tsp (10 mL) liquid honey
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1 chicken, (about 3-1/2 lb/1.75 kg)
1 small onion
4 cloves garlic
1/2 lemon
2 sprigs fresh thyme
2 cups (500 mL) dried whole calimyrna figs
1 tbsp (15 mL) all-purpose flour
1/2 cup (125 mL) white wine
1 cup (250 mL) chicken stock

Preparation

In bowl, whisk together 1 tbsp (15 mL) of the oil, 1 tsp (5 mL) of the honey, salt and pepper; set aside.

Remove giblets and neck from chicken. Rinse chicken inside and out; pat dry. Insert onion, garlic, lemon and thyme into cavity. Tie legs together with string; tuck wings under back. Place, breast side up, on greased rack in roasting pan. Toss pearl onions with remaining oil and add to pan.

Roast chicken in 375 degrees F (190 degrees C) oven for 30 minutes; brush with honey mixture. Roast until juices run clear when chicken is pierced and meat thermometer inserted in thigh registers 185 degrees F (85 degrees C), 30 minutes. Set pearl onions aside. Transfer chicken to warmed platter and tent with foil; let stand for 20 minutes before carving. Discard onion, lemon and garlic from cavity.

Meanwhile, remove hard stems from figs; set figs aside.

Skim fat from pan juices. Add flour; cook, whisking, for 1 minute. Add wine; cook, whisking, until most of the liquid is evaporated, about 1 minute. Add stock, scraping up any brown bits from bottom of pan; simmer, whisking, until smooth, slightly thickened and glossy. Add pearl onions, figs and remaining honey to pan; simmer, stirring, until figs are hot, about 2 minutes. Serve with chicken.

Chicken Cutlets With Cilantro Peanut Sauce

 

This green sauce is like an Asian-style pesto. It is equally nice on grilled fish. It's also a timesaver because you can make this sauce up to two days ahead and refrigerate it, then just bring to room temperature to serve. 

Ingredients

1-1/2 cups (375 mL) packed fresh parsley leaves
1/2 cup (125 mL) packed fresh cilantro leaves
1/3 cup (75 mL) chopped roasted peanuts
1/4 cup (60 mL) peanut oil or vegetabIe oil
2-1/2 tbsp (31 mL) white wine vinegar
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
4 boneless skinless chicken breasts

Preparation

Finely chop parsley and cilantro; transfer to bowl. Stir in peanuts, all but 2 tsp of the oil, the vinegar and half each of the salt and pepper. Set aside.

Between plastic wrap, pound chicken with meat mallet or bottom of heavy saucepan to 1/4-inch (5 mm) thickness. Brush with remaining oil; sprinkle with remaining salt and pepper.

Place chicken on greased grill over medium-high heat; close lid and grill, turning once, until chicken is no longer pink inside, about 5 minutes. To serve, spoon sauce over chicken.

Spicy, Saucy Rigatoni Bake

Ingredients

1 tbsp (15 mL) olive oil
2 onions, sliced
1 sweet red peppers, chopped
3 garlic cloves, minced
1/2 tsp (2 mL) fennel seeds, crushed
1 lb (454 g) hot Italian sausages
2 jars (700 ml) tomato-basil pasta sauce
1 tbsp (15 mL) wine vinegar
5 cups (1.25 L) rigatoni pasta
2 cups (500 mL) mozzarella cheese, shredded
1/4 cup (50 mL) Parmesan cheese, grated
2 tbsp (25 mL) chopped fresh parsley

Preparation

Preheat oven to 400°C (200°C).

In Dutch oven or large heavy skillet, heat oil over medium-high heat; cook onions, stirring occasionally, for 5 minutes. Add red pepper, garlic and fennel seeds; reduce heat to medium and cook for 10 minutes or until onions are very soft and golden. Transfer to bowl.

Cut sausage into 1-inch (2.5 cm) chunks; add to pan and brown well on all sides, about 8 minutes. Drain off fat. Stir in pasta sauce and vinegar. Return vegetable mixture to pan; reduce heat to medium-low and simmer for 15 minutes.

Meanwhile, in large pot of boiling salted water, cook pasta for about 8 minutes or until tender but firm. Drain, reserving 1 cup (250 mL) of the cooking water. Return pasta to pot; add sauce and reserved cooking water.

Combine mozzarella and Parmesan cheese; set 1 cup (250 mL) aside. Stir remaining cheese into pasta mixture. Pour into 13- x 9-inch (3 L) glass baking dish, pressing pasta to submerge. Sprinkle with reserved cheese and parsley.

Bake, covered, in oven for 30 to 45 minutes; uncover and continue for another 15 minutes or until golden.

(Make ahead: Let cool in refrigerator; cover and refrigerate for up to 1 day. Or overwrap with heavy-duty foil and freeze for up to 2 weeks; thaw in refrigerator for 48 hours.)