A few super-simple tips for cooking poultry

Serve up chicken as a main dish as often as you like, but also use it to add protein to salads and pasta. A boneless chicken breast is like a blank canvas. Get as creative as you like!

The possibilities are endless, but here are a few easy suggestions.

• Marinate your chicken in three other good-for-you foods — olive oil, lemon or lime juice, and minced garlic — to make it tasty and tender. Add chopped mild green chiles to take it up a notch. Marinate for at least two hours, then grill or sauté.
• Sauté sliced chicken tenders in olive oil and garlic and add to pizza.
• Keep grilled chicken breast or turkey slices from the deli in the fridge so you can throw them over salad greens for an easy, high-protein lunch.
• Stir-fry or sauté your chicken and add any of these other foods that help keep blood sugar low and have other nutritional benefits: curry powder; broccoli; peaches; apples; almonds, peanuts, or cashews; sesame seeds; spinach; tomatoes; onions and garlic.
• Whip up a tasty bowl of chicken fried rice with cooked brown rice, chicken breast strips, egg, sliced scallions, chopped red pepper, soy sauce, ground ginger and crushed garlic. Quickly stir-fry in canola oil.
• Make a light version of chicken salad by using half low-fat mayo and half fat-free yogurt. Add scallions, dill, mustard and lemon juice for extra flavour. Serve over fresh crunchy lettuce.

A serving of chicken is 85 grams (three ounces) if you eat it twice a day or 170 grams (six ounces) if you eat it once a day.

• For easy portion control, try chicken breast tenders, small strips of skinless chicken breast perfect for stir-frying. Typically, two or three tenders equal about one 85-gram (three ounce) serving.
• Bulk up your stir-fry with plenty of vegetables — and serve it over brown rice, of course.

Got a cold? Homemade chicken soup really can help.

• Researchers have discovered that it can boost levels of immune cells that lessen inflammation, possibly cutting short a cold.

Clearly, the benefits of adding poultry to your diet are undeniable. Do your best to work it in to your weekly meal plan!

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