Store bought rotisserie chicken is your best friend. One store bought roast chicken, 3 meals for two…SHOPPING LIST: (1) roast chicken obviously (1) bag each frozen mixed vegetables or peas and carrots, onion and celery (or buy fresh), sliced bell peppers and onions, and steam-in-bag broccoli or whatever (1) bag rice or medium/ wide egg noodles – these last awhile, (1) box of Near East couscous, (1) package of tortillas (these can be used for breakfast tacos too), (2) boxes of chicken broth OR (1) package of chicken bouillion cubes or flavor packets – you’ll have to be careful with the salt if you go that way but it’s cheaper, (1) package of shredded cheese (also can be used for breakfast tacos).
Nice dinner Carve off the breasts, couscous cooked in broth, micro-steam a bag of whatever veg makes you happy.
Discard the skin and take all the meat off the rest of the bird. Put the meat in the fridge/ freezer and toss the carcass.
You should have enough to make two or three of the following four things:
Chicken Soup (with either noodles or rice): This will serve three or four people. If making with rice, boil one cup of water and add a ½ cup of rice. Reduce heat to med-low, cover and simmer for 15 minutes. Then add a cup of cooked chicken, a half cup of frozen mixed veggies or peas and carrots, a half cup of celery and onions, and two-three cups of broth to the rice (or however much it takes to make it look like soup). Bring to a boil, reduce heat to medium, cover and let simmer for 15-20 minutes. Stir occasionally and taste to adjust seasonings with salt/ pepper/ garlic powder a couple times while simmering.
If making noodle soup, no need to pre-cook the noodles. Put a half to one cup of noodles (you’ll learn your preference), all the other ingredients as above and cook as above except you’ll need extra broth, four cups probably, and simmer uncovered.
Quesadillas: In a frying pan, heat olive oil on medium high. Saute sliced bell peppers and onions (a generous handful should be fine) until tender. Drain on a paper towel and wipe out the pan with a paper towel. On half of a tortilla, layer shredded cheese, shredded chicken and peppers/ onions. Heat the pan to medium, fold over and if needed weigh down with a pot. Cook three to five minutes until golden, flip and cook another two to three minutes.
Chicken salad: If using frozen thaw a quarter to a half cup of onions and celery, squeeze out the water on a paper towel. Add chopped chicken until the proportions look good to you. Add mayo one tablespoon at a time until you like the consistency. Season with salt, pepper and garlic powder to taste. This can be served as a kinda elegant lunch or light dinner by coring out tomatoes and removing the pulp then stuff the chicken salad in. Serve with warm garlic bread and fresh fruit.
Chicken stir fry: Heat olive oil over medium high heat, sauté sliced bell peppers and onions until tender. If you have any left over broccoli or carrots, add that now along with sliced chicken. Since that’s already cooked you’re just bringing it up to temperature. Toss with teriyaki, oyster or soy. Serve with rice.
Eggs in a mug: Melt a tablespoon of butter or margarine in a microwave safe mug in 10-15 second increments. Scramble in two eggs, one tablespoon of milk, and salt and pepper to taste. Microwave for 90 seconds to two minutes, stirring once halfway thru, until eggs are soft set. Let stand two minutes – the eggs will harden to the correct consistency. Stir in shredded cheese or bacon bits if you like.
Pre-Prepped Ground Beef – 1lb ground beef, 1/2 chopped bell pepper, 1/2 chopped onion. Brown and drain. Divide into 2-3 bags and freeze for use in pasta sauce, or to top baked potatoes or nachos.
Rice and pasta both freeze well so make good size batches. Just cook them as normal (al dente on the pasta), portion into freezer bags what you think you'll use each time, then they can just be pulled out and microwaved as needed.
Apples, carrots, and citrus fruits keep well. Don't be afraid to buy a bag of them if there's a good sale. They'll be fine in the fridge for a couple weeks at least.
If you add a dozen eggs, the ground beef, pasta/ sauce, and fruit to that shopping list above along with the standard PB&J, bread, ramen, cereal and milk you can feed yourself (and friends sometimes) for a couple weeks for about $40.