Whether you cook chicken ahead of time and store it in the freezer or purchase a rotisserie chicken at a deli counter, pre-cooked meat makes preparing fast meals a breeze. Chicken is a good source of protein, with 160 calories and 7 grams of fat per 3-ounce serving without the skin. Serve it with fast-cooking vegetables, whole grains and a dairy product for complete, well-rounded nutrition in less than half an hour from start to finish.
Soups and Stews
Use low-sodium chicken or vegetable broth to create a wide range of soups and stews featuring shredded chicken. Cook fresh vegetables and grains directly in the broth and add the chicken in the last few minutes of cooking time. Rice with tomatoes, zucchini, chicken and fresh herbs is refreshing, or combine canned beans with corn, peppers, tomatoes and chicken for a Southwest-inspired chili. Use diced potatoes to thicken a chicken and corn chowder made with skim milk or make a lighter soup with broth, kale, grated carrots, orzo pasta and chicken.
Pasta
Pre-packaged tubes of polenta help create a really fast meal. Slice into rounds and bake or fry until golden brown. Top with a quick sauce made with sauteed mushrooms, tomatoes and chicken and garnish with parmesan cheese. Most types of pasta cook in 15 minutes or less. While the pasta is boiling, saute onions, peppers, zucchini and chicken for a topping. For a really quick dinner, add some peas to the pasta in the last 2 minutes of cooking, then drain and toss with chicken, olive oil, lemon juice and herbs.
One-Pot Meals
Because the point of stir-fry recipes is to cook vegetables quickly over high heat so they retain firmness, they're ideal for quick meals. Use any combination of asparagus, bell peppers, broccoli, bok choy, mushrooms, carrots and celery with shredded chicken for dinner in 20 minutes. Season with low-sodium soy sauce, garlic, ginger or a splash of sesame oil or oyster sauce. For a simple casserole, make layers in a pie dish of tortillas, black beans, shredded chicken, tomatoes, salsa, sour cream, cheese and seasonings. Top the last layer with cheese and bake in a hot oven for 20 minutes.
No-Cook Dishes
When you're really in a hurry, shredded chicken is ideal for meals you whip up without cooking. Spread whole-grain tortillas with thick Greek yogurt mixed will dill and top with shredded chicken, cucumber, feta cheese and olives, or use hummus with grated carrots, grated jicama, chicken, low-fat mozzarella cheese and cilantro. Roll up the tortillas and slice into pinwheel sandwiches. Serve with a low-sodium soup. Use shredded chicken as a topping for a green salad loaded with vegetables and topped with cheese, or mix with grapes, apples, celery, walnuts and low-fat mayonnaise for a chicken salad that spoons easily into lettuce cups.
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