Written by: Christina Dauer, MPH, RD, LD/N, CDE
For $5-$7 each, this versatile ingredient can be a weeknight lifesaver! Grab one or stock up for a week of convenient eats. Try any of the ideas below!
- Salad. Use atop a simple salad of mixed greens and top with your favorite reduced-fat dressing.
- Grain Bowls. Layer whole grains such as brown rice, quinoa or farro, leftover grilled or roasted veggies, and shredded chicken, and dress with a flavorful sauce.
- Tacos. Fill 6-inch corn tortillas with chicken, and top with shredded lettuce, cabbage, tomato, onion, avocado, and cheese. Look for pre-made pico de gallo and pre-diced veggies in your supermarket produce department, or use the salad bar.
- Homemade Pizza. Use a pre-made pizza crust (such as Mama Mary’s whole wheat crust), top with pizza sauce, reduced-fat cheese, chicken, and veggies of choices and bake according to package directions.
- Enchiladas. Fill 6-inch whole wheat tortillas with chicken and enchilada sauce (homemade or store-bought), top with reduced-fat cheese, and bake at 350 degrees F for 30 minutes. Serve with shredded lettuce, tomato, and onion.
- Sandwiches. A simple chicken sandwich can be a tasty, filling meal! Try spreading a schmear of hummus or avocado for variety and a healthy source of fat.
- Pasta. Cook pasta as directed, and toss with chicken, low-sodium canned tomatoes, and veggies of choice. Or toss with your family’s favorite pasta recipe.
- Stuffed Potatoes. Make your own baked potato bar at home! Bake 4-6 potatoes in the oven, and set out shredded chicken, salsa, cheese, diced veggies, hot sauce, marinara sauce, or other toppings and allow each family member to design their own meal.
- Paninis. Have some leftover crusty bread? Turn it into a savory panini! Spray each side with cooking spray, fill with chicken, veggies, cheese, and heart-healthy spread of choice (such as hummus, avocado, pesto, or tahini), and cook on a panini maker, George Foreman, or the old-fashioned way: on the stove.
- Chicken Salad. Use in your favorite chicken salad recipe. Nutrition tip: Try mixing equal parts mayonnaise and non-fat plain, Greek yogurt to reduce the saturated fat content of your meal.