A Simple BBQ Chicken

First responders are time poor and this often leads to food choices being based around convenience, but it doesn't have to be.  The humble supermarket BBQ chicken provides a range of diverse and easy to prepare meal options.  If stored correctly, a BBQ chicken will last 3-4 days in the fridge and to get the best value, use all of the chicken.  Below is a 1 day meal plan based around the BBQ chicken.  You don't have to eat chicken at every meal, but you can substitute a chicken based meal or snack over the next 2-3 days. 

1-Day Meal Plan

Here's a 1-day meal plan for first responders in Australia that is based around a BBQ chicken as an ingredient and suitable meals at any time.  Substitute any of the meals or snacks below for typical convenience meals to make small improvements in your overall wellbeing. 

Breakfast: Chicken and Vegetable Omelette

Ingredients: Eggs, leftover BBQ chicken (shredded), capsicum, onion, spinach, cheese (optional), salt, and pepper.

Preparation: In a bowl, whisk the eggs with salt and pepper. Heat a non-stick pan over medium heat and add the shredded chicken, capsicum, and onion. Cook until the vegetables are tender. Pour the whisked eggs over the cooked ingredients and sprinkle with spinach and cheese (if using). Cook until the eggs are set, then fold the omelette in half and serve.

Lunch: Chicken and Vegetable Stuffed Capsicum

Ingredients: Capsicum, leftover BBQ chicken (shredded), cooked quinoa, cherry tomatoes (halved), feta cheese, fresh herbs (such as parsley or basil), olive oil, lemon juice, salt, and pepper.

Preparation: Preheat the oven to 180°C. Cut the tops off the capsicum and remove the seeds. In a bowl, mix together the shredded BBQ chicken, cooked quinoa, cherry tomatoes, feta cheese, fresh herbs, olive oil, lemon juice, salt, and pepper. Stuff the capsicum with the mixture and place them on a baking sheet. Bake for about 20-25 minutes until the capsicum is tender and the filling is heated through.

Daytime/Snack Options: Chicken Salad Wrap

Ingredients: Whole-grain wrap or tortilla, leftover BBQ chicken (sliced), mixed greens, cherry tomatoes, cucumber slices, and your choice of dressing.

Assembly: Lay the wrap flat and arrange the sliced BBQ chicken, mixed greens, cherry tomatoes, and cucumber slices on top. Drizzle with your preferred dressing. Roll up the wrap tightly and cut in half, if desired.

Chicken and Vegetable Skewers

Ingredients: Skewers, leftover BBQ chicken (cut into chunks), capsicum, red onion, cherry tomatoes, olive oil, lemon juice, salt, and pepper.

Preparation: Preheat the grill or barbecue. Thread the BBQ chicken chunks, capsicum, red onion, zucchini, and cherry tomatoes onto skewers. In a small bowl, mix together olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Brush the marinade over the skewers. Grill the skewers for about 10-15 minutes, turning occasionally, until the chicken is heated through and the vegetables are tender.

Dinner: Chicken Stir-Fry

Ingredients: Leftover BBQ chicken (shredded or sliced), mixed stir-fry vegetables (such as broccoli, carrots, snap peas), garlic, ginger, soy sauce (or tamari for gluten-free option), sesame oil, and cooked rice or noodles.

Preparation: Heat a large skillet or wok over medium-high heat. Add sesame oil, garlic, and ginger, and stir-fry for about 1 minute until fragrant. Add the stir-fry vegetables and cook until they are tender-crisp. Stir in the shredded or sliced BBQ chicken and soy sauce, and continue cooking until heated through. Serve over cooked rice or noodles.