MORE THAN CHICKEN SOUP FOR THE SOUL

Using the right cut of chicken is the key to achieving tender, flavourful results. While thigh meat will stay juicy in a slowsimmering coq au Riesling, chicken breasts are best for a quick-fry recipe.

RECIPES THE TEST KITCHEN PHOTOGRAPHY MAYA VISNYEI FOOD STYLING CLAIRE STUBBS PROP STYLING THE PROPS

TEST KITCHEN TIP

Mashing some of the beans with a fork will help create a thicker sauce.

COQ AU RIESLING

MAKES 6 TO 8 SERVINGS HANDS-ON TIME 15 MINUTES TOTAL TIME 1¼ HOURS 8 skin-on bone-in chicken thighs (about 1.5 kg) ½ cup diced thick-cut bacon or pancetta 20 small button mushrooms, or 5 large button mushrooms, quartered 1 red onion, cut in wedges half lemon, cut in ¼-inch slices 1 tsp each salt and pepper 1 cup Riesling 1 cup whipping cream (35%) 2 tbsp Dijon mustard 2 large cloves garlic, minced 8 sprigs fresh thyme 1 can (540 ml) no-salt-added cannellini or white beans, drained and rinsed

Preheat oven to 400°F. Place chicken, skin side up, in roasting pan. Arrange bacon, mushrooms, red onion and lemon around chicken pieces; sprinkle with salt and pepper. Roast until bacon is crisp, 25 to 30 minutes.

Meanwhile, in liquid measure, whisk together wine, cream, mustard and garlic.

Remove pan from oven; pour wine mixture around chicken (avoiding skin). Gently stir in thyme and beans; roast until sauce is thickened and chicken is browned, 30 to 40 minutes. Discard thyme; serve chicken over rice or couscous.

PER EACH OF 8 SERVINGS about 530 cal, 30 g pro, 39 g total fat (14 g sat. fat), 16 g carb (4 g dietary fibre, 3 g sugar), 154 mg chol, 535 mg sodium, 619 mg potassium. % RDI: 7% calcium, 21% iron, 14% vit A, 17% vit C, 7% folate.

SWEET POTATO & CHICKEN CHILI

MAKES 10 TO 12 SERVINGS HANDS-ON TIME 30 MINUTES TOTAL TIME 1½ HOURS 1 tbsp canola oil 1 kg lean ground chicken 2 tbsp chili powder 1 tbsp dried oregano 6 stalks celery, diced 2 onions, diced 2 sweet green peppers, diced 1 sweet potato, peeled and grated 2 cans (each 796 ml) diced or stewed tomatoes 2 cans (each 400 ml) sodium- reduced mixed beans, drained and rinsed ⅓ cup white vinegar 2 tbsp Dijon mustard 2 tsp salt ½ tsp pepper

In Dutch oven or large heavybottomed saucepan, heat oil over medium-high heat; cook chicken, breaking up with spoon, until no longer pink, about 5 minutes.

Stir in chili powder, oregano, celery, onions, green peppers, sweet potato, tomatoes, beans, vinegar, mustard, salt and pepper. Reduce heat to medium; cover and simmer, stirring often, for 1 hour. (Chili will thicken as it sits.)

PER EACH OF 12 SERVINGS about 152 cal, 12 g pro, 8 g total fat (2 g sat. fat), 16 g carb (4 g dietary fibre, 4 g sugar), 41 mg chol, 474 mg sodium, 299 mg potassium. % RDI: 8% calcium, 16% iron, 32% vit A, 43% vit C, 6% folate.

Top with shredded cheddar cheese, a dollop of sour cream and chopped green onions.

BAKED CRISPY SPICY WINGS

MAKES 4 SERVINGS HANDS-ON TIME 15 MINUTES MARINATING TIME 4 HOURS TOTAL TIME 5¼ HOURS 2 cups buttermilk 2 tbsp cayenne pepper sauce (such as Frank’s RedHot Original) 1½ tsp dry mustard 1 tsp garlic powder 1 tsp salt 1 kg separated trimmed chicken wings (about 20) 1 tbsp chopped fresh chives (optional)

Panko Coating

2 cups panko bread crumbs or quinoa flakes 1 tsp cayenne pepper ½ tsp salt

In large bowl, whisk together buttermilk, cayenne pepper sauce, mustard, garlic powder and salt; add chicken, turning to coat. Cover and refrigerate for 4 hours.

Panko Coating Meanwhile, in bowl, stir together bread crumbs, cayenne pepper and salt. Set aside.

Arrange racks in top and bottom thirds of oven; preheat to 375°F. Line 2 rimmed baking sheets with parchment paper. Working in batches, remove chicken from marinade,

between 2 bowls to prevent clumping. (If using quinoa for coating, do not divide mix-

Coating, tossing to generously coat. Arrange on prepared pans; discard marinade.

Bake, turning chicken once and switching and rotating pans halfway through, until crisp and golden, 45 to 55 minutes. Remove from oven; let cool for 10 minutes before serving. Garnish with chives (if using). Serve with Blue Cheese Coleslaw (see recipe, page 12).

PER SERVING about 369 cal, 28 g pro, 19 g total fat (6 g sat. fat), 22 g carb (1 g dietary fibre, 4 g sugar), 153 mg chol, 699 mg sodium, 327 mg potassium. % RDI: 6% calcium, 7% iron, 4% vit A, 2% vit C, 4% folate.

TEST KITCHEN TIP

You can find quinoa flakes at your local health food or bulk store.

STICKY GINGERLIME CHICKEN

MAKES 4 SERVINGS HANDS-ON TIME 15 MINUTES TOTAL TIME 1 HOUR 4 skin-on chicken legs (about 1.2 kg) 1 tbsp cornstarch ¼ tsp each salt and pepper ¼ cup liquid honey 2 tbsp hoisin sauce 2 tbsp water 2 tsp grated fresh ginger 1 tsp Asian chili sauce (such as sriracha) 1 tsp lime zest 1 tbsp lime juice 1 tbsp sesame seeds, toasted 1 tbsp chopped fresh chives

Preheat oven to 400°F. Line rimmed baking sheet with parchment paper. In large bowl, sprinkle chicken with cornstarch; toss to coat. Arrange on prepared pan; sprinkle with salt and pepper. Bake for 30 minutes.

Meanwhile, in saucepan, whisk together honey, hoisin sauce, water, ginger and chili sauce over medium heat. Cook, stirring frequently, until thickened, 4 to 6 minutes. Remove from heat; stir in lime zest and lime juice. Reserving one-third of the glaze; set aside.

Remove chicken from oven; brush with one-third of the glaze. Bake for 5 minutes. Brush with remaining glaze. Bake until instant-read thermometer inserted in thickest part of leg reads 165°F and juices run clear when pierced, 5 to 10 minutes. Remove from oven; using clean brush, brush with reserved glaze. Let stand for 10 minutes. Sprinkle with sesame seeds and chives.

PER SERVING about 427 cal, 40 g pro, 19 g total fat (5 g sat. fat), 24 g carb (1 g dietary fibre, 20 g sugar), 135 mg chol, 420 mg sodium, 383 mg potassium. % RDI: 2% calcium, 17% iron, 7% vit A, 3% vit C, 6% folate.

GREEK CHICKEN SKILLET

MAKES 4 SERVINGS HANDS-ON TIME 20 MINUTES TOTAL TIME 20 MINUTES 2 boneless skinless chicken breasts (about 400 g) ½ tsp each salt and pepper ½ tsp garlic powder ⅓ cup all-purpose flour 3 tbsp unsalted butter 1 sweet yellow pepper, cut in chunks quarter large red onion, sliced 2 cups cherry tomatoes 4 sprigs fresh rosemary ½ cup dry white wine 1 cup sodium-reduced chicken broth 20 Kalamata olives, pitted 2 tbsp capers ¼ cup shaved Parmesan cheese ¼ cup coarsely chopped fresh parsley (optional)

Place 1 chicken breast on cutting board. Holding knife blade parallel to board and with opposite hand on top of chicken, slice horizontally all the way through breast to form 2 thin cutlets; repeat with remaining breast. Using meat mallet or bottom of ness. Sprinkle chicken all over with salt,

shallow dish; lightly coat each cutlet with

In large skillet, melt 1 tbsp of the butter over medium-high heat; cook chicken, turning once, until golden brown, 2 to 3 minutes. Transfer to plate.

In same pan, melt remaining butter over medium heat; cook yellow pepper and red onion, stirring often, for 1 minute. Stir in tomatoes and rosemary; cook for 1 minute. Pour in wine, scraping up browned bits with wooden spoon. Add broth; bring to boil.

Return chicken to pan, partially nestling; add olives and capers. Reduce heat to medium; simmer, stirring often and turning chicken once, until chicken is cooked through and sauce is slightly thickened, 5 to 8 minutes.

Sprinkle with Parmesan and parsley (if using).

PER SERVING about 327 cal, 27 g pro, 17 g total fat (7 g sat. fat), 16 g carb (3 g dietary fibre, 5 g sugar), 81 mg chol, 932 mg sodium, 672 mg potassium. % RDI: 7% calcium, 12% iron, 17% vit A, 128% vit C, 16% folate.