Friday, 09 March 2018 16:11

Rotisserie Chicken: a dangerous or safe meal prep shortcut?

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Rotisserie Chicken:  a dangerous or safe meal prep shortcut?


Many current cookbooks, recipes and Pinterest posts suggest the use of shredded rotisserie chicken as a shortcut to meal preparation.  Purchasing rotisserie chicken is definitely a time saver; however, it can be dangerous. Many of these chickens are seasoned with “spices”.  Be aware-”spices” is a secret code word for a multitude of mass produced food additives including HFCS.


I, like you, want to enjoy this short cut. I want to put together a family dinner in under 30 minutes and need shortcuts.   But, I don’t want to do so at the expense of my gut. My gut definitely yells at me when I eat overly processed foods: foods that have ingredients I can not pronounce, that are made in a factory, and do not come from the Earth.  


So, how do we, Fructose Malabsorption sufferers, find a shortcut for rotisserie chicken?  The key is preparation. I have found 3 ways to cook chicken in advance that are a lot healthier than store purchased rotisserie chickens; cheaper because I am not paying for the chicken parts we do not eat; and delicious.


1.  Crockpot Shredded Chicken:

  • put four chicken breasts and 32 oz of chicken broth in a crock pot for 4 hours on high or 8 hours on low
  • remove the chicken breasts from the water, shred them with 2 forks
  • you can store it in your fridge for up to 4 days


2.  Boiled Chicken Breasts:

  • submerge four chicken breasts in cold water, bring to a boil and boil for 12-16 minutes depending on the size of the chicken breast, remove the pan from the heat and allow the chicken to cool for 5-10 minutes
  • remove the chicken breasts from the water, shred them with 2 forks
  • you can store it in your fridge for up to 4 days

3.  Baked Chicken Breasts:

  • preheat the oven to 375 degrees
  • place chicken on a baking sheet, rub olive oil onto chicken breasts, add salt and pepper
  • cook for 15-30 minutes depending on the size of the chicken breast, remove the pan from the oven and allow the chicken breasts to cook for 10 minutes before shredding the chicken
  • you can store it in your fridge for up to 4 days


How easy are those three recipes?  They are definite shortcuts and they are definitely safe for your gut!


I bet you are now wondering what to do with all of your shredded chicken?  Here are a few suggestions.  Gluten Free options are included.


Recipe Ideas:


Quick Chicken Quesadillas or Chicken Nachos:

  • warm up the shredded chicken with a little olive oil over medium low heat in a saucepan
  • add your favorite salsa and vegetables to the chicken
  • saute until warm and add to a tortilla or chips with your favorite toppings


Chicken Pot Pie:

Check out my Chicken Pot Pie Recipe in the Quick, Easy, Healthy section of this website. 

 

Very Quick Chicken Noodle Soup #1:  

Ingredients:

  • 4 “rotisserie shortcut” chicken breasts (previously cooked and shredded)
  • ½ bag wavy egg noodles
  • 64 oz chicken broth
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • ½ chopped onion
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tsp fresh dill

 

Directions:

  1. Boil the noodles, carrots, celery and onion in 64 oz of chicken broth along with spices.
  2. When the noodles and vegetables are finished cooking add the shredded chicken.
  3. Turn off the heat and allow the ingredients to cool; and the dill to enhance the soup’s flavor.
  4. This soup can be gluten free if you use rice and gluten free chicken broth.  

 

Very Quick Chicken Noodle Soup #2:

Ingredients:

  • 4 chicken breasts
  • 64 oz chicken broth
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tsp fresh dill
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • ½ chopped onion
  • ½ bay wavy egg noodles

Directions:

  1. Add chicken, broth, spices and vegetables to a crock pot.  Cook on high for four hours or low for eight hours.
  2. When the time is up, turn the crock pot down to warm.
  3. Boil the noodles according to the package directions in separate pot.
  4. Remove the chicken from the crock pot and shred it.
  5. Add the shredded chicken and noodles to the crock pot and stir.
  6. Allow the flavors to ruminate for 20 minutes or so before serving.

Tips:

  1. You can also use this recipe to make chicken soup made with rice or wild rice.
  2. Substitute your favorite rice for the noodles.  
  3. If you want the soup to be gluten free make sure you purchase gluten free chicken broth. 

 

BBQ Chicken Sauce:

Ingredients:

  • ½ cup Organic Ketchup
  • 1 tablespoon brown sugar
  • 1 tablespoon cider vinegar
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dry mustard
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • ⅛ teaspoon allspice

Directions:

  1. Mix all ingredients together.
  2. Add shredded chicken.
  3. Serve your favorite way:  on ciabatta rolls, with rice and sauteed vegetables or on homemade pizza with red onions.

Tips:

  1. We use Heinz organic ketchup.  It is made with real sugar.  Always check ketchup labels for man-made sugar additives.
  2. Our favorite pizza dough is True Dough made in Stillwater, MN.  True Dough has no additives, no preservatives and we can pronounce every ingredient.  Check out my blog on How To Read a Label to learn more about what is safe and what is not safe.

 

Greek Chicken Salad:

Ingredients:

  • 2 “rotisserie shortcut” chicken breasts (previously cooked and shredded)
  • ½ cup Just Mayo
  • juice from ½ lemon
  • ½ cup diced cucumber
  • ¼ cup crumbled feta
  • ½ small can chopped olives
  • 4 canned artichoke hearts, diced
  • ½ tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp garlic salt
  • ¼ tsp pepper

Directions:

  1. Mix all ingredients together and enjoy with a side of cooked farro or pita bread.

Tips:

  1. Our family prefers Just Mayo.  It is minimally processed, made in small batches, non-GMO, dairy-free, egg-free and gluten-free.

 

Read 4583 times Last modified on Monday, 04 February 2019 22:21