The benefits of eating a grilled chicken sandwich

Written by sandraluis. Posted in Blog

Grilled chicken is delicious and helps you maintain a healthy lifestyle. A grilled chicken sandwich is a good source of protein, carbohydrate, vitamins and minerals, according to the experts. It is also healthier than a fried chicken sandwich because grilling uses less oil than deep-frying, meaning fewer calories and fat in the final product. We can take it a step further: create a healthier grilled chicken sandwich by utilizing nutrient-dense ingredients whenever possible and monitoring the use of unhealthy toppings and condiments.       Chicken is a good source of protein, B vitamins and minerals such as iron, phosphorus and selenium. Protein is important for repairing and maintaining tissue, building a strong immune system and developing lean muscle mass. B vitamins are essential for metabolism, normal nerve function and healthy red blood cells. Iron helps carry oxygen throughout the body; phosphorus works with calcium to build strong bones and teeth; and selenium strengthens the immune system and helps with thyroid function. Federal dietary guidelines recommend eating lean proteins that are lower in fat and calories, because excess fat and calorie intake can lead to weight gain, obesity and obesity-related conditions like diabetes, cancer and heart disease. A chicken breast is the leanest cut on a chicken because it is naturally lower in calories and fat than chicken legs and thighs. Removing the skin also dramatically decreases the calories and fat. via Healthy Eating

Healthy reasons for eating chili

Written by sandraluis. Posted in Blog

You may think of chili as greasy and unhealthy but that just isn’t true. Most of today’s chili recipes are packed with nutrients that are good for you and chili can be part of a healthy diet and lifestyle. So why not go find your favorite recipe and make a big pot of homemade chili as soon as you can? You can try our Basic Chili recipe, from the recipe section!   The meat in your chili is an excellent source of protein and if you make your chili with beans, you have a great second source of it too. You need fiber in your diet and the chilies, peppers, and beans in this dish are excellent sources of it. Fiber not only works to help keep you regular but it also slows the rate at which sugar is absorbed into your body.   Bon appétit!

Casserole time!

Written by sandraluis. Posted in Blog

Casseroles have stood the test of time. While food trends and culinary styles have progressed and changed each year, casseroles are still popular dishes among families, households and the community. A casserole is one of the easiest ways to welcome someone to the neighborhood, lend a helping hand during a rough patch in someone’s life, or simply feed a bunch of hungry mouths any night of the week. Pasta, chicken, ground beef, potatoes, rice, vegetables and everything else in between can be made into a casserole. No need to worry about picky eaters: There’s something for everyone. Casseroles are one of the most popular items brought to family gatherings, picnics, and potluck lunches. And there’s a reason (actually, several) why people love them. First and foremost, a casserole is a simple dish to make, and easy to prepare in advance. For those who don’t have time to prepare a full dinner for their family when they get home from work, a casserole is their saving grace. Assemble it the night before and pop in the oven when you get home — dinner is ready in a snap. A casserole is healthy as it involves all sorts of lean meats and vegetables and it is not fried, nor processed in an unhealthy way. As the days are getting cooler, the casserole can be the warming food of the heart, the welcoming item when we (and the family) come home. Enjoy your casseroles! Don’t forget to be creative!

Chicken breast? Yes, please!

Written by sandraluis. Posted in Blog

Truth be told: chicken is good in almost any form: grilled, baked, stewed, in a salad… Name it! The health benefits are plenty! When the chicken comes in a lean breast, it’s low in fat and calories and high in protein, which makes it ideal for weight maintenance. Not to mention that this bird is jam-packed full of essential nutrients and vitamins.     Plus, with so many ways to prepare this protein, you’re family won’t tire of chicken as a frequent weekly menu staple. The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss. Chicken is also rich in phosphorus, an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function.       So, pack a load of healthy benefits and be creative with chicken. Check our recipe section for ideas.

Carne de Porco à Alentejana (Portuguese Pork and clams)

Written by sandraluis. Posted in Blog

Carne de Porco à Alentejana is a traditional Portuguese Pork and Clams dish which originates in part from the Portuguese region of Alentejo. It is a true exemplification of Portuguese cuisine, simplicity, rich flavor, and unique combination of ingredients. This is seen with the combination of clams with pork, what at first might seem an unusual combination complements each other very nicely and both contribute to a rich and flavorful sauce which is truly unique. It is a very original combination of pork and clams. Pair it with a nice Reguengos, a Portuguese wine region centered on the Reguengos de Monsaraz municipality in the Alentejo region, with a crystal clear garnet colour and a nose full of red fruit. Check the recipe on our recipe section.

Benefits of baking chicken!

Written by sandraluis. Posted in Blog

Some people can imagine chicken delicious only when it’s fried. Granted one has to admit that it really does indeed taste great when cooked like that, but is it healthy? And if it is not healthy, is there another way to prepare chicken quick and easy which not only will taste great but also provide a much healthier option for those on a diet or who simply wish to watch what they and their families eat. Well, in fact there is a much better alternative of cooking it fried and indeed just as delicious:  bake chicken! It is not hard as it sounds either. By following simple instructions you are on your way to a healthy and great tasting meal. (Check our recipe section). When we bake chicken we can even opt to stuff it with potatoes, or garlic and onions (or any vegetables for that matter). There are lesser chances of burning the meat or ruining the skin cover. Lots of times, we need breading to fry chicken, which only adds cholesterol. If we merely bake chicken there is no need for any covering on the skin surface. So opt to bake chicken more often. It will surely do well for our taste, health, and family. Enjoy!

Nutritious pork tenderloin

Written by sandraluis. Posted in Blog

Meat serves as one of the main sources of protein in the diets of many Canadians, and choosing lean meats helps you boost your protein intake healthfully. The University of Michigan Heath System highlights pork tenderloin as a lean-meat option, providing a lower-fat alternative to other cuts, such as pork chops or bacon. Consume pork tenderloin, and you’ll introduce more vitamins, minerals and other nutrients into your diet. Pork tenderloin is relatively low in calories; a 3-ounce portion, with any visible fat removed, contains just 93 calories. Roughly three-quarters of these calories come from the tenderloin’s 17.8 grams of protein. You can use this protein to make hormones, as well as to maintain strong tissues. Pork tenderloin also contains 1.8 grams of fat per serving, which accounts for 17 percent of its calories. Fat helps you absorb vitamins from your food and also provides energy you need to support your active lifestyle. So, what should you do to prepare and cook your tenderloin? It’s quite simple. Keep your pork tenderloin as lean as possible by trimming away any visible fat before cooking and selecting healthful cooking options — such as broiling or grilling — that don’t require the use of added fat. Instead of seasoning your pork with barbecue sauce, which can contain added sugar or fat, add flavour with a dry rub made up of paprika, garlic powder and red chilli pepper. Always cook your pork until it reaches an internal temperature of 145 degrees Fahrenheit to avoid food-borne illness, recommends the U.S. Food and Drug Administration. Check our recipe section for ideas. Enjoy!

How to achieve the perfect grilled t-bone steak

Written by sandraluis. Posted in Blog

Timing and technique are the keys to grilling a 1-inch-thick T-bone steak to perfection. This thicker cut requires different treatment from a T-bone, for example, 1/2- to 3/4-inch thick. While grilling a thicker steak may be a bit trickier, a benefit is that with proper attention, your steak is less likely to dry out during cooking. To increase your chances for success, follow these simple steps.
You should place your steaks on the hot side of the grill and sear each side for two minutes. Use tongs when flipping the steaks to prevent piercing the meat. Once you have done this, move your T-bones to the medium heat side of your grill and continue grilling. If you like your T-bone medium rare, grill for four to five minutes on each side, for a medium steak, grill six to seven minutes per side or for a well-done steak, grill about eight to nine minutes per side. Remove your steaks from the grill, set them on a platter and cover loosely with aluminum foil for about five minutes. This is important to allow the juices to absorb into the meat and helps increase its flavor. Then, season with some salt and pepper and enjoy your meal.

Summer = Chicken Wings

Written by sandraluis. Posted in Blog

Nothing says summer like digging into a plate of chicken wings with your family and friends. With the collection of sauces to match your recipes, you’ve got the makings for an unforgettable chicken wing arty in your backyard.
Truth is chicken wings are one of Canada’s staple food items and we are not surprised. With so many different sauce flavors, it’s no wonder that chicken wings are so popular. They are customizable to each individual person’s tastes and preferences. From spicy to tangy, from zesty to flaming hot, and even plain, chicken wings are growing in popularity and it’s not surprising why.
 
Enjoy your summer nights and weekends.  We are here to help you make this all happen.

Chicken in beer

Written by sandraluis. Posted in Blog

This is a common domestic recipe which produces a tasty and hearty chicken stew often served with boiled white rice or potato purée.
 
Ingredients:
  • 1 small chicken or a combination of chicken thighs, drumsticks and wings
  • 1 25cl bottle of beer
  • 1 finely chopped onion
  • 2 cloves of finely chopped garlic
  • 1 tbsp olive oil
  • 1 tbsp of rapeseed oil or vegetable oil
  • 2 bay leaves
1 tsp sweet paprika
  • 1 tbsp of fresh thyme or 1 tsp of dried thyme
  • White pepper and salt
  • Flour for dusting
 
Preparation:
  1. Joint the chicken if using a whole one. Lightly salt each piece with sea salt and coat in seasoned flour (plain flour, white pepper and a little table salt). The most efficient, clean and elegant way of doing this is by putting the seasoned flour in a plastic bag (e.g. Freezer bag) and then putting the pieces of chicken (4 or 5 at a time) in the bag and shaking it (holding it closed…). Remove each piece and tap against your hand inside the bag to remove excess flour. You should get all the chicken pieces just lightly coated with the flour and place them on a clean board.
  2. Heat a casserole dish which can accommodate all the chicken and add a tablespoon of rapeseed or vegetable oil. Once the oil is hot, brown all the pieces of chicken in batches making sure the pieces with skin get a nice colour. Keep on a warm plate.
  3. Remove any excess fat from the casserole (but keep all the bits stuck to the bottom) and add a tablespoon of olive oil. Gently fry the onion with the bay leaves, then add the garlic and finally the paprika and the thyme.
  4. Return the chicken pieces on the bone to the casserole and add the beer (if using pieces of breast add them 15 minutes later). Bring to boil and reduce the heat to a simmering temperature. Cook for 30 minutes or until cooked (meat should fall off the bone) taste, check seasoning and serve.
  5. Serve with a simple white rice or a potato and celeriac purée with steamed greens tossed in garlic and butter.

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