Meal Prep With Canned Chicken For Large Families On A Budget
Meal prepping is a great way to save time and money, especially for large families. Canned chicken is one of the most versatile and cost-effective proteins you can use in your meal prep routine. Not only is it convenient, but it also allows you to create a variety of meals that the whole family will love without breaking the bank. In this guide, we will explore how to meal prep with canned chicken, offering delicious recipes perfect for large families on a budget.
Recipe Details
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6-8 servings
Ingredients
- 4 cans (12.5 oz each) of canned chicken, drained
- 2 cups cooked brown rice
- 2 cups mixed frozen vegetables (peas, carrots, corn)
- 1 cup diced bell peppers
- 1 cup diced onions
- 1 cup low-sodium chicken broth
- 1 tablespoon olive oil
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 8 whole wheat tortillas
- 1 cup shredded cheese (optional)
Instructions
- In a large skillet, heat olive oil over medium heat. Add diced onions and bell peppers, sautéing until they are soft and translucent, about 5-7 minutes.
- Stir in the canned chicken, garlic powder, onion powder, paprika, salt, and pepper. Cook for another 5 minutes, stirring occasionally.
- Add the mixed frozen vegetables and chicken broth to the skillet. Bring to a simmer and let it cook for another 10 minutes, allowing the flavors to meld.
- While the mixture is simmering, prepare the brown rice according to package instructions.
- Once the rice is cooked, mix it into the chicken and vegetable mixture. Stir well to combine all ingredients.
- To assemble the wraps, lay out a tortilla on a flat surface. Spoon a generous amount of the chicken and rice mixture into the center. Add shredded cheese if desired.
- Fold in the sides of the tortilla and roll it up tightly from the bottom. Repeat with the remaining tortillas and filling.
- Store the wraps in airtight containers in the refrigerator for up to 5 days, or freeze for longer storage.
Why Canned Chicken?
Canned chicken is a fantastic pantry staple that can save you time during meal prep. It is already cooked, making it easy to incorporate into dishes without lengthy cooking times. Plus, it is often less expensive than fresh chicken, allowing families on a budget to enjoy protein-rich meals.
Using canned chicken also minimizes food waste, as you can use only what you need and save the rest for later. That means you can whip up meals quickly, especially on busy days when you have little time to cook.
Meal Prep Ideas With Canned Chicken
Now that we have the basics down, let’s dive into a few more meal prep ideas that incorporate canned chicken. These options are perfect for large families and can be easily customized to suit your family’s tastes.
1. Canned Chicken Salad
This classic dish is a great way to use canned chicken. Combine drained chicken with Greek yogurt or mayonnaise, diced celery, diced apples, grapes, and a sprinkle of salt and pepper. Serve it on whole-grain bread or with crackers for a simple lunch option.
2. Chicken and Veggie Stir-Fry
For a quick dinner, sauté your favorite vegetables such as bell peppers, broccoli, and snap peas in a skillet. Add canned chicken and a sauce made from soy sauce and honey. Serve over rice or noodles for a nutritious meal.
3. Chicken Quesadillas
Spread canned chicken on a tortilla, top with cheese, and fold it in half. Cook on a skillet until the cheese melts and the tortilla is golden brown. Cut into wedges and serve with salsa or guacamole.
4. Baked Chicken Pasta
Mix canned chicken with cooked pasta, marinara sauce, and vegetables. Transfer to a baking dish, top with cheese, and bake at 350°F for about 20 minutes until bubbly. This dish is perfect for reheating throughout the week.
Storing Meal Preps
Properly storing your meal preps is essential to maintain freshness and flavor. Here are some tips for storing your meals:
- Use airtight containers to keep moisture out and prevent spoilage.
- Label containers with the date prepared to avoid eating expired food.
- For long-term storage, consider freezing meals in airtight freezer bags or containers.
Tips for Budget-Friendly Meal Prep
Meal prepping on a budget doesn’t have to be difficult. Here are some additional tips to keep costs low:
- Buy canned chicken in bulk to save money.
- Look for sales on fresh vegetables and freeze any extras.
- Incorporate grains like rice or quinoa, which are inexpensive and filling.
- Plan your meals around what is on sale at the grocery store each week.
Frequently Asked Questions
1. How long can I store canned chicken once opened?
Once opened, canned chicken can be stored in the refrigerator for up to 3-4 days. Always transfer it to an airtight container.
2. Can I freeze meals made with canned chicken?
Yes, meals made with canned chicken can be frozen. Just make sure they are stored in airtight containers and labeled with the date.
3. Are there any health benefits to using canned chicken?
Canned chicken is a good source of protein and can be a part of a balanced diet. It is low in fat and can be lower in sodium if you choose low-sodium varieties.
4. What are some other recipes I can make with canned chicken?
Other recipes include chicken tacos, chicken pot pie, chicken soup, and chicken casseroles. The possibilities are endless!
Meal prepping with canned chicken is an economical and efficient way to feed your large family. With these ideas and recipes, you can enjoy delicious meals all week long while staying within your budget. Happy meal prepping!
