Preparation for Easy, Healthy Meals in Spite of Higher Meat Prices
by Elise Griffith
Warnings from the March sequester in D.C. said meat prices will rise. Yet you needn't worry! Careful shopping, combined with a little planning and preparation, will help you stretch your grocery dollars while still providing healthy, balanced meals. Think of it as making your own convenience food.
If one $8.47 package of boneless, skinless chicken breasts could stretch into as many as four different meals that are each fast cooking, would you be willing to spend time preparing the meat in advance? One large chicken breast (approximately $2.12) is enough for a meal for 2-4.
Start with brine by covering the breasts in cold water and sprinkling with about one heaping tablespoon of salt into the water, soaking for at least one hour in your fridge. Meat departments offer paper towels and plastic bags to customers because packages get wet and slimy from dehydration. Beyond rehydration, cold salted water brines also help to inhibit bacterial growth. After brining, remove the meat and pat dry with clean towels before cooking, cutting up or pre-seasoning to freeze. Trust me… you'll be glad you did!
Washed and repurposed bakery containers are great for brining chicken breasts!
Again, one large chicken breast of about a pound is enough lean protein for most of these recipes. Lots of fresh vegetables added to lean chicken meat equals…
Creamy-Good, Curried Chicken & Vegetable Stew
- 2 tablespoons each butter or margarine and light olive oil
- 1 small, red onion, quartered and sliced
- 1 large boneless, skinless chicken breast, diced
- 5-6 cups sliced and chopped vegetables of your choice (shown are 2 celery stalks, 3 medium potatoes, 4 carrots, 1 cup frozen peas and 1 cup button mushrooms)
- ¼ cup water
- ½ to 1 teaspoon Curry powder
- 2/3 cup 2% milk plus 1/3 cup light sour cream
In a large, deep skillet or pot, heat butter and olive oil over medium heat until butter melts. Add onion and sauté just until the onion has softened, about two minutes. Add diced chicken and continue to sauté until the meat is no longer pink. Add vegetables, water and curry powder, stir, cover, reduce heat to low. Simmer for 15-17 minutes, or until the potatoes and carrots are soft.
Whisk together milk and sour cream. Turn off heat, remove cover and slowly stir in the milky sour cream mixture, coating all of the ingredients thoroughly. The creamed sauce will thicken as you stir. Serve from the skillet or pot, or transfer to a casserole dish. You'll have four adult servings of very flavorful stew.
Grilled boneless, skinless breasts of chicken are a classic on the Central Coast, but you'll make that meat stretch farther if you Incorporate one grilled, diced chicken breast into a full meal. Freeze any remaining grilled, diced chicken for another meal.
Almost “No-Cook” Chicken Taboule Salad
- 1 (5.25 ounce) box Taboule—wheat salad—mix
- 1 cup boiling water
- 1 tablespoon light olive oil
- Juice of 1 small lemon
- 1 cup diced tomatoes
- ¼ cup crumbled feta cheese
- 1 large, boneless, skinless chicken breast grilled and diced
- Salad greens
As per package directions, combine boxed salad mix with boiling water in a large bowl. cover and refrigerate for 30 minutes. Add oil, lemon juice, tomatoes and diced chicken. Toss well, cover and chill for at least one hour. Serve the salad over greens or toss with finely diced fresh lettuce. The recipe makes up to six bowls of salad. If spooned into whole wheat pita halves, it makes eight pita sandwiches.
Optional add-ins: sliced black olives, diced cucumber or zucchini, diced red or green bell pepper
Grilled chicken taboule salad can be served over greens or tossed with finely diced lettuce.
Do you buy your corn and flour tortillas from Dollar Tree? What about corn tortillas? I ask, because it's a great way to save money for a few other recipes using (each) one grilled boneless, skinless chicken breast. My guys LOVE taco salads, and one grilled, boneless skinless chicken breast (diced and frozen) feeds a family of four heartily and healthfully for the following recipe.
Grilled Chicken Taco Salad
- 1 large brined and grilled boneless, skinless chicken breast, diced (about 2 cups)
- 1 cup bottled hot or medium salsa
- Corn tortilla chips
- Shredded lettuce + shredded endive or red cabbage (up to six cups)
- ½ large Roma tomato, diced
- 1 (4 ounce) can sliced black olives, drained
- Finely shredded cheddar cheese
- ½ large Roma tomato, sliced thin
- 1 small, ripe avocado, sliced thin
- Light sour cream (optional)
In a large, deep skillet, reheat diced, grilled chicken breast with salsa over low heat for about 15 minutes, stirring occasionally. Meanwhile, cut up vegetables and toss shredded lettuce with red cabbage or endive.
For each serving, line a dinner-sized plate with corn tortilla chips and lightly crush. Top with shredded greens, diced tomato, black olives, shredded cheese, meat mixture (divided), sliced tomatoes, sliced avocado, and a dollop of light sour cream, if desired. The recipe makes up to four healthy, satisfying servings of a full-meal salad from one previously grilled chicken breast.
Along the same line — and because my oldest son finds quesadillas to be top among his comfort foods — an even easier recipe uses two cups of previously grilled, diced, boneless chicken breasts for super-easy quesadillas with Dollar Tree flour tortillas.
Super Fast Grilled Chicken Quesadillas
- 8 flour tortillas
- 1 brined and grilled, boneless, skinless chicken breast, diced (about 2 cups)
- 1 cup each shredded cheddar and Jack cheeses
- Hot sauce (optional)
Preheat a skillet over medium heat. Place one tortilla on the skillet, quickly top with chicken and cheese, and sprinkle with hot sauce (if desired). Top with another tortilla, press with spatula, cook for 30-45 seconds, flip over carefully, and cook another half minute. Remove from skillet and repeat until all ingredients are used. Serve with a tossed green salad and fresh fruit.
