Using Canned Chicken To Create Healthy High Protein Meals For Kids
As parents, we are always looking for ways to provide our children with nutritious meals that are not only healthy but also appealing to their taste buds. Canned chicken is a versatile ingredient that can be a game-changer in the kitchen. It’s convenient, packed with protein, and can be used in a variety of kid-friendly meals. In this article, we will explore several delicious recipes that utilize canned chicken, creating high protein meals that your kids will love.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Why Use Canned Chicken?
Canned chicken is a fantastic pantry staple because it is convenient and versatile. It is pre-cooked, which means you can throw together a meal in minutes. The protein content is high, making it an excellent option for growing kids. Additionally, canned chicken has a long shelf life, allowing you to have healthy options on hand at all times.
Recipes Using Canned Chicken
1. Chicken Tacos
These chicken tacos are quick, delicious, and packed with flavor. Your kids will love building their own tacos with their favorite toppings.
Chicken Tacos Recipe
- 2 cans (12.5 oz each) canned chicken, drained
- 1 packet taco seasoning
- 8 small corn tortillas
- 1 cup shredded lettuce
- 1 cup diced tomatoes
- 1 avocado, sliced
- 1 cup shredded cheese
- Salsa, for serving
- In a skillet over medium heat, combine the drained canned chicken and taco seasoning.
- Cook for 5-7 minutes, stirring occasionally, until heated through.
- Warm the corn tortillas in a separate skillet or microwave.
- Assemble the tacos by placing the chicken mixture on each tortilla.
- Top with shredded lettuce, diced tomatoes, avocado, and cheese.
- Serve with salsa on the side.
2. Chicken Salad Wraps
These chicken salad wraps are a nutritious option for lunch or a light dinner. They are portable and can be made ahead of time.
Chicken Salad Wraps Recipe
- 1 can (12.5 oz) canned chicken, drained
- 1/4 cup Greek yogurt
- 1/4 cup diced celery
- 1/4 cup diced apples
- 1 tablespoon Dijon mustard
- Salt and pepper, to taste
- 4 large lettuce leaves or whole wheat wraps
- In a bowl, combine the drained canned chicken, Greek yogurt, diced celery, diced apples, and Dijon mustard.
- Mix until well combined and season with salt and pepper.
- Place a generous scoop of the chicken salad onto each lettuce leaf or wrap.
- Roll tightly and slice in half to serve.
3. Chicken and Vegetable Stir-Fry
This quick stir-fry is a great way to get your kids to eat more vegetables. The canned chicken makes it a protein-packed meal.
Chicken and Vegetable Stir-Fry Recipe
- 1 can (12.5 oz) canned chicken, drained
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon ginger, grated
- Cooked brown rice, for serving
- In a large skillet or wok, heat olive oil over medium-high heat.
- Add mixed vegetables and stir-fry for 3-4 minutes until slightly tender.
- Add the drained canned chicken, soy sauce, garlic powder, and ginger.
- Cook for an additional 5 minutes, stirring frequently.
- Serve over cooked brown rice.
4. Chicken Quesadillas
Who doesn’t love quesadillas? This recipe is an easy way to incorporate canned chicken into a favorite dish.
Chicken Quesadillas Recipe
- 2 cans (12.5 oz each) canned chicken, drained
- 1 cup shredded cheese (cheddar or Mexican blend)
- 4 large flour tortillas
- 1/2 cup diced onions
- 1/2 cup diced bell peppers
- Cooking spray or a little olive oil
- In a skillet, sauté onions and bell peppers until soft.
- Add the drained canned chicken and mix well.
- On half of each tortilla, sprinkle cheese and then add the chicken mixture.
- Fold the tortilla over and cook on a skillet until golden brown on both sides.
- Cut into wedges and serve with salsa or guacamole.
Tips for Cooking With Canned Chicken
When using canned chicken, it’s essential to drain it well to avoid excess moisture in your recipes. You can also enhance the flavor by adding spices or sauces that your kids enjoy. Always taste-test and adjust seasoning as needed.
Storing Leftovers
Leftover meals can be stored in airtight containers in the refrigerator for up to three days. Reheat in the microwave or on the stove before serving. Canned chicken can also be frozen if you have any leftovers from the original can; just transfer it to an airtight container.
Frequently Asked Questions
1. Is canned chicken healthy for kids?
Yes, canned chicken is a healthy option for kids as it is high in protein and low in fat. It’s also convenient for quick meal preparation.
2. Can I use canned chicken in soups?
Absolutely! Canned chicken can be added to soups for extra protein. Just add it in during the last few minutes of cooking to heat through.
3. How long can I store canned chicken?
Canned chicken has a long shelf life, usually lasting 2-5 years if stored properly in a cool, dry place.
4. Are there any recipes that don’t require cooking?
Yes, you can make cold dishes like chicken salad or sandwiches using canned chicken without any cooking required.
Using canned chicken is a fantastic way to create simple, healthy, and high-protein meals that your kids will enjoy. With its versatility and convenience, you can whip up a variety of dishes in no time. Try these recipes and see how easy it can be to provide nutritious meals that are also kid-approved!
