Pickled Vegetables
Delicious topping to sandwiches or salads but also perfect used in free form sushi!
Just pack rice in a resealable container, some nori squares, strips of cooked chicken and pickled vegetables....a simple and interactive lunch. Use sugar snap peas, peppers or celery in addition to cucumbers and carrots.
- Half Ontario Greenhouse Cucumber and or red pepper
- 1 Ontario Carrot, coarsely shredded (about 1 cup/250 mL)
- 1/4 cup (50 mL) rice vinegar
- 2 tsp (10 mL) granulated sugar
- 1 tsp (5 mL) grated fresh gingerroot
- 1 tsp (5 mL) soy sauce
Pickled Vegetables: Cut cucumber in half lengthwise and remove most of the seeds. Cut into matchsticks (you should have about 1 cup/250 mL) and place in small bowl with shredded carrot. In separate small bowl, combine vinegar, sugar, ginger and soy sauce; stir to dissolve sugar. Pour over vegetables and let stand at least 30 minutes or up to 4 hours, stirring occasionally; drain.
Adapted from Foodland Ontario
Bailey’s Chicken Sticks
The simplicity of this recipe shows how easy it is to make your own chicken sticks (fingers), and knowing the quality of chicken and breading used gives you peace of mind. Controlling sodium, preservatives, and the amount and type of fat can make the difference in high-level performance.
Serves: 3 to 4
Prep: 15 min.
Bake: 25 min.
- 2 cups ( 500 mL ) panko bread crumbs ( look for gluten-free )
- 2 large eggs
- Olive oil or extra virgin coconut oil
- 1 lb ( 500 g ) boneless, skinless chicken breast, cut into long strips
- Preheat oven to 350°F ( 180°C ).
- Prepare breading station: In a bowl, beat eggs. In a separate shallow dish, place bread crumbs.
- In a frying pan, over medium-high heat, heat 1 tbsp ( 15 mL ) of olive oil.
- Working in batches, dip chicken strips in egg and then bread crumbs, using a fork to press crumbs onto strips. Place in the pan and cook about 2 minutes per side or until crispy. Transfer to a baking sheet.
- Repeat with remaining chicken. Bake for 20 minutes or until internal temperature reaches 165°F ( 74°C ) on a meat thermometer.
MAKE-AHEAD
Make and freeze big batches for after-school snacks, topping salads, or filling a wrap. Chicken Sticks may be prepared and frozen. After baking, refrigerate until cool. Place in an airtight container and freeze for up to 1 month.
To serve, remove chicken from the freezer and place on a baking sheet coated with cooking spray. Bake in preheated 400°F ( 200°C ) oven for 15 minutes. Reduce oven to 350°F ( 180°C ) and bake for 10 to 12 minutes more or until crust is golden.
Use ground quinoa crackers or Enerjive quinoa breadcrumbs as a base instead of panko bread crumbs.
Bobby Ryan’s Comin’-in-Hot Sweet-&-Sour Chicken
Known for incredible speed and agility (coming in hot) as he rushes the net, Bobby Ryan loves to indulge in this homemade version of Chinese sweet-&-sour chicken. Danielle Rhodes says this is first on the list of meals Bobby requests when they get back home from being away.
Bobby Ryan
Born: Cherry Hill, New Jersey
Played: Anaheim and Ottawa
Fact: Bobby’s wife, Danielle, makes this for Bobby when he’s craving a “cheat” meal—it’s packed with flavour without being processed or deep fried.
- 4 boneless, skinless chicken breasts,
- cut into 1-inch ( 2.5 cm ) cubes
- Salt and pepper
- 1 cup ( 250 mL ) corn starch
- 2 large eggs
- ¼ cup ( 60 mL ) vegetable oil
- ¾ cup (175 mL ) granulated sugar
- ¼ cup ( 60 mL ) low-sodium ketchup
- ½ cup (125 mL ) white vinegar
- 1 tbsp (15 mL ) sodium-reduced soy sauce (look for gluten-free)
- 1 tsp ( 5 mL ) garlic powder
- Preheat oven to 325°F ( 160°C ). Grease a 13- by 9-inch ( 33 by 23 cm ) glass baking dish.
- Season chicken with salt and pepper to taste.
- Prepare breading station: In a shallow dish, place cornstarch. In another shallow dish, beat eggs.
- Dip chicken in cornstarch and then eggs. Set aside.
- In a large saucepan over medium-high heat, heat oil. In batches, cook chicken about 2 minutes per side or until browned but not cooked through. Transfer browned chicken to prepared baking dish.
- In a medium bowl, whisk together sugar, ketchup, vinegar, soy sauce, and garlic powder. Pour evenly over chicken. Bake for 1 hour or until sauce is reduced and sticks to chicken, turning chicken every 15 minutes.
- Serve over brown or white rice
The Ultimate Cookbook For Hockey Families - www.hockeyfood.com
Muscle Broccoli Salad
This is a power salad if we’ve ever seen one, full of trophy foods to build muscle and sustainable endurance. Eat up!
Dressing
- ¼ cup ( 60 mL ) 0% plain Greek yogurt
- 2 tbsp ( 30 mL ) light mayonnaise
- 1 tsp ( 5 mL ) pure maple syrup
- 2 tsp (10 mL ) freshly squeezed lemon juice
- Salt and pepper
Salad
- 3 cups ( 750 mL ) broccoli florets
- ½ cup (125 mL ) sliced red onion
- ½ cup (125 mL ) raw unsalted sunflower seeds
- ½ cup (125 mL ) dried unsweetened cranberries
- ½ cup (125 mL ) crumbled feta cheese
- In a large bowl, whisk together yogurt, mayonnaise, syrup, lemon juice, and salt and pepper to taste. Cover and refrigerate for at least 2 hours.
- Remove from fridge. Add broccoli, onion, sunflower seeds, cranberries, and cheese. Stir well. If not serving immediately, salad can be covered and refrigerated for up to 1 day.
- Use the leftover broccoli stalks tomake Broccoli Shutout Soup ( page 184 ).
The Ultimate Cookbook For Hockey Families - www.hockeyfood.com
