Dinner in a Flash: A Parent’s Guide to Surviving Mealtime Chaos

Listen fellow parents, I don’t know who decided that dinner has to happen every single night, but I have a few words for them. Between work, school, soccer practice, mysterious sticky messes, and the occasional existential crisis in the laundry room, it can feel like an Olympic sport just finding time to cook a meal that doesn’t involve mystery meat dinosaur nuggets.

With that in mind, here are some stupidly-easy recipes specifically designed for kids of different ages. I’m combining maximum convenience with minimum time & effort here because, quite frankly, I’m tired. Whether you’re feeding a picky toddler, a ravenous pre-teen, a self-conscious teen who is suddenly obsessed with their macros, or another adult who just wants to stay fit (despite having zero time for meal prep) — I've got you covered.

Here are four lightning-fast (including cleanup) dinner recipes using ChiFam pre-cooked Sous Vide Chicken Breast, tailored to different age groups, along with nutritional info to help you sleep at night:

 

For Kids 8 and Under: Cheesy Chicken Quesadilla (SERVES 2)

(Uses ChiFam Creamy Chipotle Chicken Breast)
A simple, cheesy quesadilla with a mild kick that kids will love. If your kids HATE anything remotely spicy, just swap out our Creamy Chipotle flavor for Original Recipe chicken.

Ingredients:

• 1 pack ChiFam Creamy Chipotle Chicken Breast (diced)
• 2 large flour tortillas
• ½ cup shredded cheddar cheese
• ½ cup shredded mozzarella cheese
• Butter (optional, to grease the tortillas)
• ¼ cup mild salsa (optional)

Grocery List:

• ChiFam Creamy Chipotle Chicken Breast (comes pre-cooked)
• Large flour tortillas
• Shredded cheddar cheese
• Shredded mozzarella cheese
• Butter (optional)
• Mild salsa (optional)

Directions:

1. Heat a non-stick skillet over medium heat.
2. Spread butter on one side of each tortilla.
3. Place one tortilla, butter-side down, in the skillet.
4. Sprinkle cheese and pre-cooked diced chicken on top.
5. Place the second tortilla on top, butter-side up.
6. Cook for 2-3 minutes per side until golden brown and cheese is melted.
7. Slice into triangles and serve with mild salsa for dipping.

Clean Up

• 1 pan
• 1 fork
• 1 knife
• 2 plates

Nutrition (per serving, serves 2):

• Calories: 420
• Protein: 32g
• Fat: 18g
• Carbs: 36g

Time Breakdown:

• Prep Time: 5 min
• Cook Time: 6 min
• Cleanup Time: 2 min

 

For Kids 9-13: Korean BBQ Chicken Rice Bowl (SERVES 2)

(Uses ChiFam Korean BBQ Chicken Breast)
A flavorful, sweet, and savory rice bowl with veggies.

Ingredients:

• 1 pack ChiFam Korean BBQ Chicken Breast (sliced)
• 2 cups microwavable white or brown rice
• ½ cup shredded carrots
• ½ cup sliced cucumber
• 1 tsp sesame seeds
• 2 tbsp teriyaki sauce

Grocery List:

• ChiFam Korean BBQ Chicken Breast
• White or brown rice
• Shredded carrots
• Cucumber
• Sesame seeds
• Teriyaki sauce

Directions:

1. Heat the pre-cooked chicken in the microwave for 1 minute.
2. Divide cooked rice into two bowls.
3. Arrange sliced chicken, shredded carrots, and cucumber on top.
4. Drizzle with teriyaki sauce and sprinkle with sesame seeds.
5. Serve immediately.

Clean Up

• 1 plate
• 2 bowls
• 1 knife
• 3 forks (or chop sticks)
• 1 cheese grater

Nutrition (per serving, serves 2):

• Calories: 460
• Protein: 38g
• Fat: 8g
• Carbs: 60g

Time Breakdown:

• Prep Time: 5 min
• Cook Time: 2 min
• Cleanup Time: 2 min

 

For Image-Conscious Teens: Lemon Herb Chicken & Avocado Wrap (SERVES 1)

(Uses ChiFam Lemon & Herb Chicken Breast)
A light-yet-filling wrap with fresh greens and avocado.

Ingredients:

• 1 pack ChiFam Lemon & Herb Chicken Breast (sliced)
• 1 whole wheat tortilla
• ½ avocado (sliced)
• ½ cup mixed greens
• 2 tbsp Greek yogurt
• 1 tsp lemon juice

Grocery List:

• ChiFam Lemon & Herb Chicken Breast
• Whole wheat tortillas
• Avocado
• Mixed greens
• Greek yogurt
• Lemon juice

Directions:

1. Warm the tortilla in a pan (or on a plate in the microwave).
2. Spread Greek yogurt over the tortilla.
3. Layer mixed greens, avocado slices, and sliced chicken.
4. Drizzle with lemon juice and roll into a wrap.
5. Slice in half and serve.

Clean Up

• 1 spoon
• 1 knife
• 1 fork
• 1 plate

Nutrition (per serving, serves 1):

• Calories: 380
• Protein: 51g
• Fat: 14g
• Carbs: 28g

Time Breakdown:

• Prep Time: 5 min
• Cook Time: 1 min
• Cleanup Time: 2 min

 

For Adults Trying to Get Fit: High-Protein Chicken & Veggie Stir-Fry (SERVES 2)

(Uses ChiFam Original Chicken Breast)
A quick, nutritious stir-fry with high protein and low carbs.

Ingredients:

• 1 pack ChiFam Original Chicken Breast (cubed, comes pre-cooked)
• 1 cup broccoli florets
• ½ cup bell peppers (sliced)
• ½ cup snap peas
• 1 tbsp olive oil
• 2 tbsp low-sodium soy sauce
• ½ tsp garlic powder

Grocery List:

• ChiFam Original Chicken Breast
• Broccoli florets
• Bell peppers
• Snap peas
• Olive oil
• Low-sodium soy sauce
• Garlic powder

Directions:

1. Heat olive oil in a pan over medium-high heat.
2. Add broccoli, bell peppers, and snap peas; stir-fry for 3-4 minutes.
3. Add cubed chicken and cook for another 2 minutes.
4. Stir in soy sauce and garlic powder; toss well.
5. Serve hot.

Clean Up

• 1 pan
• 1 knife
• 1 spoon
• 2 forks
• 2 plates

Nutrition (per serving, serves 2):

• Calories: 320
• Protein: 50g
• Fat: 10g
• Carbs: 14g

Time Breakdown:

• Prep Time: 5 min
• Cook Time: 6 min
• Cleanup Time: 3 min