Low Cal Canned Chicken Recipes Perfect For Busy Families And Weeknight Meals
Busy families often find themselves searching for quick, nutritious meals that cater to everyone’s tastes. Canned chicken is an excellent kitchen staple that comes to the rescue when time is tight. These low-cal canned chicken recipes are not only simple but also delicious, making them perfect for weeknight dinners.
In this article, we will explore a variety of delightful recipes that utilize canned chicken to create satisfying meals without the guilt. From salads to casseroles, these dishes will minimize your prep time while maximizing flavor. Let’s dive into some tasty and healthy options for your family!
Recipe 1: Canned Chicken Salad
This refreshing canned chicken salad is quick to prepare and loaded with flavor. It’s perfect for lunch or a light dinner.
Prep Time
10 minutes
Cook Time
0 minutes
Total Time
10 minutes
Servings
4 servings
Ingredients
- 2 cans (12.5 oz each) canned chicken, drained
- 1/2 cup Greek yogurt
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1/4 cup chopped fresh parsley
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Mixed greens for serving
Instructions
- In a large bowl, combine the drained canned chicken, Greek yogurt, diced celery, red onion, parsley, and Dijon mustard.
- Mix until well combined. Season with salt and pepper to taste.
- Serve over a bed of mixed greens for a refreshing meal.
Recipe 2: Canned Chicken Quesadillas
These canned chicken quesadillas are a family favorite. They are quick to assemble and can be customized with your favorite toppings.
Prep Time
10 minutes
Cook Time
10 minutes
Total Time
20 minutes
Servings
4 servings
Ingredients
- 2 cans (12.5 oz each) canned chicken, drained
- 1 cup shredded low-fat cheese
- 1/2 cup salsa
- 4 whole wheat tortillas
- 1 tablespoon olive oil
- Optional toppings: avocado, sour cream, jalapeños
Instructions
- In a bowl, combine the drained canned chicken and salsa.
- Spread the mixture evenly on half of each tortilla, then sprinkle with cheese.
- Fold the tortillas in half and heat olive oil in a skillet over medium heat.
- Cook the quesadillas for 3-4 minutes on each side, until golden brown and cheese is melted.
- Cut into wedges and serve with your favorite toppings.
Recipe 3: Canned Chicken and Rice Casserole
This hearty casserole is comforting and easy to prepare. It’s a perfect one-dish meal for busy weeknights.
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes
Servings
6 servings
Ingredients
- 2 cans (12.5 oz each) canned chicken, drained
- 2 cups cooked brown rice
- 1 can (10.5 oz) low-fat cream of chicken soup
- 1 cup low-sodium chicken broth
- 1 cup frozen mixed vegetables
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
Instructions
- Preheat your oven to 350°F (175°C).
- In a large mixing bowl, combine the drained canned chicken, cooked brown rice, cream of chicken soup, chicken broth, frozen vegetables, garlic powder, salt, and pepper.
- Transfer the mixture to a greased 9×13 inch baking dish.
- If desired, sprinkle shredded cheese on top.
- Bake in the preheated oven for 30 minutes, or until heated through and bubbly.
Recipe 4: Canned Chicken Stir-Fry
This quick stir-fry is an excellent way to incorporate more vegetables into your family’s diet. It’s ready in minutes!
Prep Time
10 minutes
Cook Time
10 minutes
Total Time
20 minutes
Servings
4 servings
Ingredients
- 2 cans (12.5 oz each) canned chicken, drained
- 2 cups mixed fresh or frozen stir-fry vegetables
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- Cooked rice or quinoa for serving
Instructions
- Heat olive oil in a large skillet over medium-high heat.
- Add the mixed vegetables and ginger, stir-frying for about 3 minutes.
- Add the drained canned chicken and soy sauce, cooking for an additional 3-4 minutes until heated through.
- Serve over cooked rice or quinoa.
Frequently Asked Questions
Can I use fresh chicken instead of canned chicken?
Yes, you can use cooked, shredded fresh chicken in any of these recipes. Just ensure it is seasoned well to match the flavor of canned chicken.
How long can canned chicken be stored?
Canned chicken can last for several years if stored properly in a cool, dry place. Always check the expiration date on the can.
What are the health benefits of canned chicken?
Canned chicken is a great source of protein, low in calories, and convenient for busy families. It is also typically lower in sodium compared to processed meats.
Can I freeze dishes made with canned chicken?
Yes, most dishes made with canned chicken can be frozen for later use. Just ensure they are stored in airtight containers to prevent freezer burn.
These low-cal canned chicken recipes are perfect for busy families looking to whip up quick and nutritious meals during the week. With minimal prep and cook time, you can enjoy hearty dishes that everyone will love. Give these recipes a try, and you might just find your new go-to weeknight meals!
