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Need lunch or dinner ready in a hurry? Store bought
rotisserie chicken is one of the best secrets to easy meal planning. I make
sure to have one on my weekly grocery list. It’s affordable, convenient and so
versatile. Of course, you can eat it as is, but here are a few great
ways to use it in your weekly meal planning.
Shred it and use to make quesadillas, tostadas or tacos.Use
whole wheat or corn tortillas, add black or low fat refried beans, cheese,
cilantro, tomatoes and salsa and you’ve got a tasty, fast and healthy weeknight
Cut into slices for an easy assemble chicken sandwich.Top
with provolone, mixed greens or arugula, tomatoes slices, avocado and honey mustard and
you have an upgrade from the basic turkey and cheese sandwich.
chicken is perfect for soup.It cuts down on the prep work and allows for
you to have a quick and yummy soup in less than 30 minutes. Taking the
extra time to shred the chicken when you get home from the store allows you
to throw the soup together in no time. Try it in this chicken tortilla
batch of chicken salad. You can lighten up this typically high fat dish by
using low fat mayonnaise with low fat sour cream or greek yogurt. Add
in some celery, fruit (apple or grapes work well) and/or nuts and you can
enjoy it with pitas, wraps, whole grain sandwich bread or topped on a bed
Use it in a casserole.Incorporate
shredded rotisserie chicken for any casserole-type dish that calls for
cooked chicken. Not limited to dishes such as enchiladas, chicken pasta
bake, chicken pot pie, king ranch casserole, layered Mexican tortilla casserole.
You can find rotisserie chicken at any grocery store, typically in the deli section. Buying the plain chicken versus the seasoned ones such as “lemon pepper”
or “italian” will cut down on the sodium a little. To reduce the overall fat
content, remove the skin before eating. Included is an easy chicken tostada
that will be a hit with the whole family.
cup chopped peeled avocado, peeled and diced1/2
cup tomato, seeded and chopped1/4
cup green onions, thinly sliced2
teaspoons fresh lime juice1/4
tablespoons fresh lime juice1/2
teaspoon ground cumin1/8
teaspoon ground red pepper1
(15-ounce) can black refried beans4
(8-inch) flour tortillas1
cup roasted chicken, shredded and skin removed3/4
cup (3 ounces) pre-shredded cheddar cheese1
cup iceberg lettuce or cabbage, shredded1/2 cup low fat sour cream
oven to broil.
prepare salsa, combine first 5 ingredients in a small bowl. Toss gently and
2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black
beans in small pot; stir to combine and heat until warmed.
tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly
over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons
cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning
Top each tortilla with 1/4 cup
lettuce or cabbage, 1/4 cup salsa, and 2 tablespoons sour cream.
COOK'S NOTES: May substitute
regular refried beans for the black beans if desired.
Recipe modified from Cooking Light, January 2006