When you need a main dish in a hurry, it's helpful to have a ready supply of chicken. To do this, keep boneless, skinless chicken breast halves, pounded flat, in the freezer. Since they are quite thin, you won't need to thaw them before cooking. You can broil them in about 5 minutes/side, poach them in the microwave in a covered container with a little water, in only 5 minutes total, or sauté them in a nonstick skillet that's been coated with a nonfat cooking spray.

To prepare them, place each breast between two pieces of plastic wrap and lightly pound with the flat side of a meat pounder, to about 1/2-inch thickness. Remove and discard the plastic wrap. Wrap each half securely in fresh plastic wrap. You can package several pounded halves in one freezer bag, since they'll separate easily while frozen. Date the package and use all the pieces within three months.

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