Wednesday, 22 May 2024

Five Healthy and Easy Meals Made with Chicken

Chicken is a versatile and nutritious ingredient that can be easily incorporated into your meal-prep routine. With its blank canvas-like qualities, you can create a variety of delicious dishes that will keep you and your family satisfied. Plus, chicken is perfect for young athletes as it provides ample protein to support muscle building and recovery. In this article, we’ll explore five simple and healthy chicken recipes that even picky eaters will love. These recipes, shared by TrueSport Expert Kristen Ziesmer, a registered dietitian and specialist in sports dietetics, are not only delicious but also easy to prepare. Let’s dive in!

Day 1: Cook a Whole Chicken in a Slow Cooker or Instant Pot

  • Why it’s great: A whole chicken is a protein-balanced and iron-rich meal that can be prepared in one pot.
  • How to make it:
    • Place a whole chicken, chopped potatoes, broccoli, carrots, and onions in a slow cooker or Instant Pot. Add a small amount of water.
    • Use the ‘poultry’ setting on an Instant Pot or cook on low in a slow cooker for eight hours.
    • Customize the vegetables and spices to your liking.
    • Serve with your choice of sauce and save any leftover meat and broth for later use.

Day 2: Chicken Fajitas

  • Why it’s great: Chicken fajitas are a crowd-pleaser and offer a well-balanced meal option.
  • How to make it:
    • Use leftover chicken from the previous day and sauté it with pepper and onion strips, and fajita seasoning.
    • Prepare lettuce, cheese, and a simple pico de gallo with tomatoes, red onions, cilantro, lime juice, and salt.
    • Serve as a build-your-own fajita spread with guacamole, lettuce, pico de gallo, salsa, cheese, and corn tortillas.
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Day 3: Chicken Soup

  • Why it’s great: Chicken soup is a comforting one-pot meal and an excellent way to use up leftover chicken.
  • How to make it:
    • Combine leftover broth, canned diced tomatoes, frozen spinach, frozen stew vegetables, and additional spices in a slow cooker or Instant Pot.
    • Add chunks of chicken or extra firm tofu for added protein.
    • Cook on low for 6-8 hours or use the stew setting on an Instant Pot.
    • Serve as a hearty stew or with rice and sourdough bread for dipping.

Day 4: Healthy Fried Chicken

  • Why it’s great: This healthier version of fried chicken is sure to please even the pickiest eaters.
  • How to make it:
    • In one bowl, mix flour and crushed corn flakes.
    • In another bowl, lightly scramble an egg.
    • Dredge chicken breasts in the egg and then coat with the corn flake and flour mixture.
    • Bake in the oven with a variety of vegetables for around 45 minutes.
    • Serve with a homemade honey-mustard dipping sauce.

Day 5: Fried Chicken Wraps

  • Why it’s great: Fried chicken wraps are a quick and tasty lunch option, perfect for using up leftover fried chicken and extra veggies.
  • How to make it:
    • Slice the leftover fried chicken into bite-size chunks.
    • Slice veggies or use leftover fajita toppings.
    • Use a whole-wheat flour wrap and fill it with chicken, veggies, and your child’s preferred sauce.


  1. Can I customize the vegetables and spices in these recipes?

    • Absolutely! Feel free to swap out vegetables based on personal preferences and use spices that you enjoy.
  2. How can I store leftovers for later use?

    • Leftover chicken and broth can be stored in the fridge. Make sure to store them separately in airtight containers.
  3. Can I freeze the leftovers?

    • Yes, you can freeze leftover chicken and broth for future use. Just ensure proper storage in freezer-safe containers.
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In this article, we’ve explored five healthy and easy meals made with chicken. These recipes provide a variety of options to keep your meal-prep exciting while ensuring your athlete gets the necessary protein for optimal performance. From cooking a whole chicken to making flavorful fajitas, comforting soup, and homemade fried chicken, these recipes are sure to please both kids and adults alike. So, start incorporating these delicious chicken dishes into your meal rotation and enjoy the benefits of convenient and nutritious cooking. For more recipes and inspiration, visit our website.