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by Anne Finch, Accredited Practising Dietitian for LiveLighter

Need a feed fast? A quick stop at the supermarket for a juicy roast chook and some ready-made slaw is a great start. It’s a low-cost, low-effort meal that is way more nutritious (and fast!) than fast food. Customise it to suit your taste and what you’ve got hanging around!

A supermarket roast chicken will give you roughly 500 g of meat. This is enough to feed about five people as part of a meal. You can freeze any leftovers for another day.
Most supermarkets sell some kind of “slaw”. It’s usually pre-chopped cabbage and carrot, but there are all kinds of variations. You can definitely make this yourself for cheaper if you have the time and energy! Go for at least 150 g of slaw per person.
Making your own dressing is going to elevate your salad 1000 per cent. A mix of yoghurt, mayo and lemon juice/ vinegar is a nice bright and creamy option. Or try one of our vinaigrettes!

The basic ingredients for the salad - 150 g of slaw and 100 g of cooked chicken per person

Pro tip: Include wholegrains, legumes and healthy fats to make it into a more substantial meal. Here are some quick options:

Wholegrain bread, roils or wraps
Wholemeal couscous
Microwave sachet of rice or mixed grains
Tinned beans, chickpeas or lentils
Reduced-fat cheese
Unsalted nuts
Chopped avocado
Tinned or frozen corn

Pro tip: even the BBQ chook is negotiable in this very loose salad recipe. Here are some other no-cook protein options:

Roast meat from the deli section
Pre-cooked chicken from the chilled section
Pre-cooked flavoured tofu
Pre-cooked prawns (frozen or chilled)
Tinned beans, chickpeas or lentils
Nuts and seeds
Tinned tuna, salmon or other fish (plain or flavoured)

SALAD SPINS

Here's some ideas on how to jazz up your chook and slaw and spin it into fresh new dishes to avoid leftovers fatigue. These recipes make two servings, and you can click on the links to get more detailed instructions.

Asian flavours

Dial up the flavour with some crunch, zip and fresh herbs. Enjoy the salad as is, served with rice, or as a filling for rice paper rolls. You can even stir-fry it with some fresh noodles for a quick hot meal.

Mediterranean flavours

Throw some classic Mediterranean flavour pops at the basic chicken salad to elevate it. It's delicious as it is and makes a great sandwich filling. It also makes a gorgeous pasta salad - just add pasta and pesto.

Bowls of ingredients to make the Mediterranean chicken salad: 1 cup cooked chicken, 300 g coleslaw, 1/4 cup pitted olives, 2 tbs sundried tomatoes, 1/4 cup feta, 1 tbs olive oil, 1 tbs balsamic vinegar, 1/2 tsp dried herbs

Middle-Eastern flavours

Get inspired by the flavours of the Middle-East. Enjoy this fresh salad on its own, served with couscous or stuffed in a warm pita slathered in hummus.

Ingredients with bowls for Middle-Eastern flavours salad: 1 cup cooked chicken, 300 g slaw, 1 tomato, 2 tbs currants, 1/4 cup parsley, 1 tbs olive oil, 1 tbs lemon juice, 1/2 tsp dried mint