15 Minute Healthy Fried Rice

Nutritionist Cottesloe

There are a few boxes I like to tick on busy week nights when it’s dinner time … I’m usually working and I don’t like to spend hours in the kitchen.

  1. The meal needs to be as quick as possible

  2. The meal needs to be bloat free (ie gluten free and predominantly dairy free)

  3. The meal needs to be tasty and comforting

  4. The meal needs to work with my goals, as I always have to be super conscious of what goes in my body as I have to work very hard to remain weight

  5. The meal needs to be large in volume (I love eating and small meals just don’t cut it).

Do you feel me? I’m sure a lot of you do - as these are also boxes that all of my clients seem to want to tick too!

This is why most of the meals that I share and include in your meal plans (including the 3 Week Body Reset Plan) fit all 5 of these points.

This 15 minute meal last night blew me away, I have to share it with you all!

Nutritionist Cottesloe

Give it a go tonight and let me know what you think, you’re going to love it I'm sure!

15 Minute Healthy Fried Rice

Gluten free, low carb, dairy free, high protein.

Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 100 g chicken breast, diced

  • 1 tsp coconut oil

  • 1 large tbsp Thai red curry paste*

  • 0.5 tsp ground ginger or 1 tsp fresh grated ginger

  • 1 large clove garlic, crushed

  • 1 small carrot, diced

  • 1/2 red capsicum, diced

  • 1 cup broccoli, cut into small pieces

  • 70 g light, organic coconut cream

  • 1 tbsp white wine vinegar

  • 2 tbsp tamari

  • 1 1/2 cups cauliflower rice

  • 2 tbsp chopped spring onions

  • 1 tbsp sesame seeds

  • 1 small handful coriander leaves

Notes:

  • Cauliflower rice can be made by using a grater, or simply by cutting it into chunks and placing in a food processor until it resembles rice.

  • Here, I used cauliflower rice already made - from Woolworths.

    * When choosing a red curry paste - look at the nutrition panel and choose one that has under 5g carbs and sugar per 100 g. Click here to see my choices!

Low carb recipes

Method:

1. Heat a pan over medium and add coconut oil.

2. Make sure chicken and all veggies are cut into small pieces.

3. Place chicken in pan and cook for a few minutes, stirring so that it cooks evenly on all sides.

4. Add in the curry paste, garlic, ginger and carrot. Cook, stirring for a minute.

5. Throw in the capsicum and broccoli and let everything cook (while constantly stirring), until the veggies soften, then add in the coconut cream, tamari, vinegar, and cauliflower rice. Stir until all heated through.

6. Taste and add extra chili, salt, pepper, tamari or vinegar if needed.

7. Serve topped with spring onions, sesame seeds and coriander.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more meals like this with the nutrition information attached? Why not try the 3 Week Body Reset Plan ? Or, check out my personalised meal plan services. If you’re unsure of which service suits you best, please send me an email and I can help you.

Bec xx


Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Low carb recipes

"You don't eat dairy?" "What about calcium"? How many times have you heard this!?!? This is just another misconception that exists in the mainstream world of Nutrition.

The multi-billion dollar dairy industry obviously wants all of us to keep buying their products, so this whole "you need dairy for calcium" idea is pushed excessively and the negative effects on humans is ignored.

Whilst diary is a great source source of calcium and protein, it just doesn't sit too well with 75% of us as humans. This is because 75% of us lack the enzyme (lactase) to digest the lactose that is present in milk and dairy products. This can often create inflammation in our bodies and can be the cause of fatigue, acne, bloating, IBS, fluid retention, inability to lose weight and joint pain.

I have totally eliminated dairy from my diet for the past 3 months and my bloating problems that I have been dealing with for at least 7 years are definitely starting to improve. So many of my clients also see dramatic changes in their skin when I limit or exclude dairy in their meal plans! I'm not saying dairy is "bad". I'm just saying that SO many of us may feel better without it.. and so it is good to investigate how it makes YOU feel and decide for yourself.

I want to elaborate this point about dairy because this meal has more calcium than an entire glass of milk!! The RDI (recommended daily intake) for calcium for adults is approximately 1200 mg. This meal contains 50% of this RDI for calcium. The tofu, tahini and broccoli in this meal are very rich sauces of calcium, so include them in your diet if you limit dairy! Sardines, salmon, kale, almonds, white beans, figs and oranges are also very rich sauces. It may also be necessary to supplement if you don't eat enough of these foods.

Low carb recipes

Cutting out food groups is OK but only if you know how to eat correctly to replace the nutrients and minerals that you are missing out on. This is something that I work with my clients on!

Anyway... this meal is SO good. It is also extremely quick to make, simple, tasty and of course low carb, grain and gluten free, high in protein and good fats, and full of nutrients and antioxidants. An absolutely amazing meal to include in your diet to support weight loss or just general health!

Low carb recipes

Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Serves: 2

Prep time: 10 mins, Cooking time: 30 mins, Total time: 40 mins

Paleo, low carb, gluten free, dairy free. 

Ingredients

  • 300 g firm, organic Tofu

  • 1 head of broccoli, chopped into small florets

  • 1/2 head cauliflower, or 1 packet of pre-made cauliflower rice

  • 1 tbsp olive oil

  • 1 tbsp coconut oil

  • Salt

For tofu marinade

  • 1/4 cup organic tamari (gluten free soy sauce)

  • 1/2 tsp stevia (optional)

  • 1 tsp chilli flakes

  • 1/2 tsp grated ginger

  • 1/4 tbsp dijon mustard

For sauce to pour over at the end

  • 2 tbsp Organic, Hulled, Tahini

  • 1 tbsp lemon juice

  • 1/4 cup water

  • 2 tbsp tamari

  • 1/4 tsp stevia (optional)

Method

  1. Preheat oven to 180 degrees

  2. Place broccoli florets in a baking tray and coat with olive oil and salt. Place in the oven. It should take about 30 minutes to cook and crisp up, but keep checking on it and flip it around after approx 15 minutes. 

  3. Slice tofu into 0.5 cm pieces. Stir all marinade ingredients in a bowl and then coat the tofu in the marinade. Then, heat a pan on medium and add the coconut oil. Once hot, put the tofu on the pan and cook for a few minutes. Check it and flip when it starts to brown! Then cook for a further few minutes until you're happy with the golden colour. Take of pan and set aside

  4. If you are making the cauliflower rice yourself, roughly chop the cauliflower and place in a food processor. Blitz until in resembles rice. You can then either heat it in the microwave, or place it on the pan that the tofu was just cooking on. Add a little extra coconut oil and some chill flakes for extra flavour. If you buy a packet, heat it on the pan in this way also or just place in the microwave.

  5. Check on the broccoli, and take it out when it is nice and crispy.

  6. Stir all of the sauce ingredients together.

  7. On a plate, place the cauliflower rice and broccoli florets in the centre. Then top with the tofu and pour the sauce over everything!

I hope you enjoyed reading this blog post and try this recipe soon!! It is a winner!

Bec xx