Some nights it can be so hectic at home that the idea of cooking a healthy meal can stress you out.
But that’s no excuse to reach for the not-so-healthy convenience foods.
There is one convenience food that is healthy, tasty and quite affordable too – a cooked BBQ chicken.
These are readily available from most supermarkets these days.
At around 150 cals per 100g, this chicken is a good source of healthy protein.
Take the chicken out of the packaging, get rid of the skin and start pulling off all the nicely cooked meat.
Normally you will get around 2 cups of cooked chicken to work with, depending if you like to use the thigh and leg meats as well as the breast.
Here are some great ideas for how you can use the chicken for some quick and flavoursome meals in no time at all.
- Chicken Vietnamese Rolls – take a long crispy wholemeal roll and fill with ½ a cup of chicken, a small bunch of fresh coriander, some rocket lettuce and 1 tbsp of sweet chilli sauce.
- Chicken, Coriander and Avocado Rice Paper Rolls – moisten a rice paper sheet and lay it on a damp tea towel. In the centre, place a strip of chicken, a wedge of avocado, a strip of cucumber and a decent sized sprig of fresh coriander. Roll the edges in and then bring the top down to roll it all together.
- Creamy Avocado and Chicken Pasta – cook your pasta and set aside with the chicken. In a blender bring together an avocado, a small bunch of mint, a squeeze of lime, a tsp garlic and 3 tbsp natural yoghurt. Pour over the pasta and chicken.
- Chicken and Veggie Frittata – heat some oil in a frying pan, and quickly cook one onion for 4 minutes. Add in 250g baby spinach, a cup of chicken, 4 lightly beaten eggs, a handful of crumbled feta and some pepper. Cook on a medium heat for around 5 minutes, and then place under a hot grill for around 3 minutes or until the top is golden and there are no runny bits.
- Chicken and Cous Cous Salad – in a bowl place ½ cup of cous cous, a handful of sultanas, ½ tsp each of cumin, coriander, turmeric and cinnamon and ½ a cup of hot water, set aside for 3 minutes. Fluff up with a fork and add a cup of chicken and a small bunch of fresh coriander. Squeeze a lemon over the top and serve.
- Chicken, Corn and Cheese Pizza – take 2 wholemeal pita breads and smear with tomato paste. Add the cooked chicken, and sprinkle half a can of corn over the two pizzas. Top with cheddar cheese and bake in the oven at 180C until golden.
- Chicken, Beetroot and Feta Salad – in a large bowl place 2 cups of baby spinach, 10 tinned baby beetroots, a handful of steamed snow peas, and a square of crumbled feta. Drizzle with olive oil and balsamic dressing and season to taste.
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