When life is busy, planning meals ahead of time can help make your week easier. You can take this one step further and prepare some of the foods for these meals ahead of time. Meal-prepping like this can save time, reduce stress and help you stretch your grocery budget.
This month, we’re focusing on chicken, a healthy and affordable protein that you can cook once and then enjoy in many different recipes.
Why Chicken?
Chicken is one of the most budget-friendly proteins available. Plus, it is:
• packed with protein that will help keep you full longer
• easy to cook in big batches
• great in soups, salads, casseroles, tacos and more
• available fresh or frozen at most stores!
Find out more about chicken in this Food Hero Monthly.
Step 1: Cook Your Chicken
Choose a method that works best for your schedule and kitchen setup. You can cook a whole chicken, breast or pieces. Use the meat all week in different recipes or freeze some to use later. Here are three simple Food Hero recipes to prep:
Skillet Braised Chicken: Lightly season and pan fry a chicken breast in a skillet. This recipe takes no longer than 30 minutes, making it quick and easy to meal-prep with.
Roasted Whole Chicken: This will take longer, but you will end up with about 1.5 cups of chicken for every pound. This is a cost-effective way to meal-prep. Plus, you can use the bones and skin to make a flavorful chicken broth – so nothing goes to waste!
Salsa Chicken: This recipe is great when you don’t have much time to cook. Just put boneless chicken pieces in a slow cooker, pour your favorite salsa on top, and cook on low for 6 to 8 hours or high for 4 hours. The chicken will be tender and full of flavor. Shred it and use it in tacos, rice bowls, quesadillas or salads.
Tip: After cooking with your preferred method, shred or chop the chicken. Store it in the fridge for up to 4 days or freeze in meal-sized portions for easy meals later.
Step 2: Prep a Few Sides [optional!]
Have some more time to meal-prep? Making a batch of grains or vegetables to eat with the chicken can help you get meals on the table even faster. Here are some ideas to try:
Grains:
● Stovetop Brown Rice
● Stovetop Sorghum
● Rosanna’s Fry Bread
● Master Mix Biscuits
Vegetables:
● Roasted Asparagus
● Harissa Roasted Butternut Squash
● Cowboy Salad
● Frozen mixed veggies or canned green beans
Step 3: Cool and Store Well
When preparing and handling chicken, it is important to follow these important food-safety tips:
• Do not rinse or wash chicken before preparing it. Doing so could contaminate your sink or other areas of your kitchen.
• Heat chicken to an internal temperature of 165 degrees F while cooking and reheating.
• Refrigerate cooked chicken within 2 hours. If it is above 90 degrees F, then refrigerate within 1 hour.
• Use an airtight container with the date labeled.
• Eat cooked chicken within 3 to 4 days or freeze it for longer storage.
Step 4: Time to Eat!
Depending on how many foods you prepared, you may have all the components of a meal ready to heat up and enjoy. You may also want to use your cooked chicken in a recipe. Here are several Food Hero recipes that make great use of the chicken you prepared:
● Chicken and Dumpling Casserole
● Sesame Noodles with Broccoli and Chicken
● One Pan Chicken Alfredo
● Broccoli and Everything Salad
● Chicken and Black Bean Salsa Burritos
● Chicken Cabbage Stir Fry
No-Recipe Meal Ideas
When you’re tired or short on time, use your cooked chicken in easy, mix-and-match meals:
• Chicken + brown rice + frozen veggies = stir-fry bowl
• Chicken + tortilla + salsa + beans = quick burrito or tacos
Family-Friendly Ideas
- Let kids help shred cooked chicken or choose toppings for bowls and burritos.
- Let kids choose which veggie or side to have with the meal. This can make them more excited to try it!
You’ve Got This!
Whether you’re dining alone or with friends or family, we hope this blog inspires you to make delicious and nutritious meals all week long!
