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low calorie high protein meals

Low-Calorie, High-Protein 10 Minute Meals

April 14, 2023 by Meredith McGrath RD, LDN

Meredith McGrath

Healthy eating doesn’t have to break the budget or keep you in the kitchen for hours. At Redner’s we are always looking for new items to make eating at home a positive experience. Perdue® Flavor Infused Diced Chicken checks all of the boxes! Low-calorie, high-protein, easy to prepare and OH, so delicious! Even better, our friends at Perdue have a large selection of recipes that can be prepared in minutes. Check out www.perdue.com but in the meantime, here are a few of my favorites!

Enjoy!

Meredith McGrath RD, LDN

#1: Green Chili Chicken over rice |  #2: Sesame Ginger Street Tacos |  #3: Greek Chopped Salad | 



 

#1 GREEN CHILI CHICKEN WITH ONIONS & PEPPERS OVER SPANISH RICE

Not only is the nutrition spot on with a whole lot of flavor in less than 250 calories, I’m a sucker for onions and peppers so this recipe won me over at the ingredient list!

As long as you have a stove, a skillet and can dump and stir, you can master this recipe! I loved buying the pre-cut veggies in the Redner’s produce department and the ReadyRice because it saved even more time, allowing this recipe to be made in less than 10 minutes! Keep in mind, you can choose any vegetables or flavors of rice that you like to make it your own!

 

Serves 4

Total Time: 10 minutes

INGREDIENTS

  • 1 pack PERDUE® Flavor-Infused Green Chili Diced Chicken
  • Onion and pepper slices
  • pre-cooked spanish style rice

DIRECTIONS

Preheat a large saute pan over medium-high heat. Once hot, add 1 tbsp. of your favorite neutral cooking oil. When oil is hot, add peppers and onions, and cook until translucent. Season with salt and pepper to taste. Add chicken to saute pan and continue cooking until chicken is slightly browned and an internal temperature of 145 F is reached. Serve 3 oz. of chicken over rice, with tortillas on the side.

https://www.perdue.com/recipes/green-chili-chicken-with-onions-peppers-over-spanish-rice/


#2  SESAME GINGER STREET TACOS

If you are looking for something different for Taco Tuesday, look no further! I tend to gauge my recipe recommendations based on acceptance from a picky spouse and toddlers with very different preferences. I was very surprised this one got a thumbs up since it is not a “traditional” taco. Personally this was one of those recipes, that after the shock of the first bite, you just can’t stop! If you have a low spice tolerance, go easy on the sriracha or eliminate! And please do NOT skip the Asian slaw!

Serves 3

Total Time: 10 minutes

INGREDIENTS

  • 1/2 pack PERDUE® Flavor-Infused Sesame Ginger Diced Chicken
  • 6 small tortillas (4-6 inch)
  • 1/2 cup Carrot, Shredded
  • 1/4 cup Red Onion, Thin Sliced
  • 2 tbsps. Rice Wine Vinegar
  • 1 tsp. Sriracha Sauce
  • 2 tsps. Soy Sauce
  • 1 tsp. Granulated Sugar
  • 1/2 tsp. Sesame Oil
  • Optional Cilantro leaves for garnish

DIRECTIONS

Heat a large saute pan over medium-high heat. Once Hot, add oil to pan, followed by Sesame-Ginger Chicken. Cook for 4-5 minutes while stirring periodically. In a mixing bowl, whisk together vinegar, sriracha, soy sauce, sugar, and sesame oil. Once incorporated, toss mixture with red onions and carrots. Assemble tacos by dividing meat up evenly between tortillas, top meat with Asian slaw mixture, and garnish with cilantro.

https://www.perdue.com/recipes/sesame-ginger-street-tacos/


#3 GREEK CHOPPED SALAD

With summertime quickly approaching, fast meals are a plus! To add to that, tasty meals that are high in nutrition are even better. Well this meal is packed with nutrient powerhouses that combine for quite a flavorful experience! And best of all, this can be made for 1 person or a whole group in only minutes!

 

Serves 4

Total Time: 10 minutes

INGREDIENTS

  • 1 pack PERDUE® Flavor-Infused Greek-Inspired Diced Chicken
  • 1 Head of Iceberg, rinsed/cored/chopped
  • 2 cups English cucumber, diced
  • 1 cup Cherry tomatoes, halved
  • 1 cup Garbonzo Beans, strained/rinsed
  • 1/2 cup Feta, crumbled
  • 1/4 cup Black olives, sliced
  • 1/4 cup Pepperoncini, stem removed and chopped
  • 1/2 cup Italian/Greek Vinaigrette
  • 1 tbsp.Vegetable Oil

 

DIRECTIONS

Heat a large saute pan over medium heat, once hot, add oil, followed by chicken. Cook for 5-7 minutes while stirring, or until chicken is heated through and is starting to slightly brown. Let the chicken cool for a few minutes, and in a large mixing bowl, toss the chicken with the remaining ingredients. Portion into serving bowls and serve immediately.

https://www.perdue.com/recipes/greek-chopped-salad/


Filed Under: HealthCents, Hot Topics, Recipes, Seasonal Tips Tagged With: budget friendly, cooking, family meals, healthcents, pick 5, recipes

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