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


Garlic and Ginger Marinated Tofu

Gut Health Meal Plan Australia

Gluten free, sugar free, low carb, dairy free, vegan.

Stuck for healthy protein ideas to put in your salads? Or serve with your veggies? This marinated tofu will do the trick!

Tofu is super low in calories and carbohydrates, so if you're looking to slim down, it is a great protein source to keep your meal low calorie and support your efforts.

Tofu is also great for those of you that follow a vegan lifestyle, where sometimes it can be hard to meet your protein requirements.

Be sure to choose an organic, non GMO, firm tofu. 

Serves: 2

Total cooking time: 10 minutes

Calories/Energy: 169 kcal    
Protein: 14.3 g    
Fat:  10.7 g    
Net carbs:  7 g
Sugar: 1 g

Ingredients:

  • 250 g firm, organic, non GMO tofu

  • 6 tablespoons tamari (gluten free soy sauce)

  • 2 teaspoon white vinegar

  • 2 teaspoon fresh grated ginger (or 1/2 teaspoon powdered ginger)

  • 2 clove crushed garlic

  • 1 teaspoon stevia

  • 1/2 teaspoon sesame oil

  • 1 tablespoon coconut oil

Method:

  1. In a bowl, stir together the tamari, ginger, stevia, garlic, vinegar and sesame oil

  2. Slice the tofu into thin slices (about 1/2 cm).

  3. Coat the tofu in the marinade, making sure both sides are nicely covered.

  4. Heat a small frypan on medium heat. Then when it is hot, melt 1 tsp coconut oil and make sure the pan is covered. Place the tofu on the pan and cook for a few minutes or until slightly brown, then flip and cook for a further minute. Reserve the marinate and use it to pour over the tofu when you serve it! Remove and set aside.

  Notes:

You can use tempeh instead of tofu if desired. This marinade also works very well for chicken, pork and lamb.

Serve on a bed of fresh salad with mint and other fresh herbs, some crunchy nuts and the leftover marinade to dress it or some stirfried or grilled vegetables. Or, simply enjoy as a snack alone.

Enjoy!

Let me know if you make it.

Bec xx

My Top 5 Go-To Takeaway Options

Low carb recipes

Do you feel time poor? I think all of us are! Even though home-cooked meals can be quick and easy, sometimes it’s totally necessary (and fun) to grab takeaway. It also means that there are no dishes – win-win.

I always leave two spaces for “free meals” when I construct personalised meal plans for my clients. These are meals where I leave it up to the client to go out for dinner or grab a takeaway.

These "free meals" are also incorporated into my own diet and the 3 Week Body Reset Plan that so many of you are on! So, I thought I would write a quick blog for you all to share my top 5 go-to's to help you stay on track with your health at these times.

Eat healthy 80-90% of the time? Then let yourself indulge. But, if you're serious about losing weight, or if you have gut problems including food sensitivities, you do want to be that little bit more savvy and always go for the healthiest option.

 

1. Grill'd Burgers

Low carb recipes

Firstly I just want to say… if you’re living a healthy lifestyle, it should be one that focuses around home-cooked meals about 80% of the time. Then, the other 20% doesn't have to be so regimented and strict! We need to live an enjoyable life with variety. SO, when you want a burger… get a burger! There’s no need to really get into the nitty-gritty (unless you have specific dietary requirements - like me). There’s nothing wrong with getting a regular, genuine, good old burger.

My top picks:

The salads are all great. Just ask for the dressing on the side, otherwise too much can be used and the calorie content would easily surge up.

ANY of the burgers. The bun just really depends on your dietary pattern! So, don’t bother getting a low carb/paleo bun if you’re not following a low carb lifestyle. If you seem to manage your weight well with a diet that includes carbohydrates, go for the normal bread! And, if you’re gluten free but don’t follow a low carb diet, choose the gluten-free bun. Calorie wise… all of the buns are much/much.

Low carb recipes

What do I get?

The green dream salad with dressing on the side.

OR

The simply grilled or Simon says on the paleo/low carb bun. 

Extra tips to still make the healthiest choice and not go totally overboard:

  • Avoid getting chips or share with a friend

  • Ask for dressing on the side with your salad

  • If you’re getting a burger that already has mayo in it, probably go easy on the cheese (and visa versa). Choose one or the other

  • If you’re trying to limit sugar, especially if you’re on a weight loss diet, ask for the relish to be left out.

 

2. Peko Peko (Doubleview and Attadale)

Low carb recipes

Honestly, everything here is a dream. Whether you're vegan, vegetarian, gluten-free, low carb or just generally health conscious, all of the meals here are amazing.

It’s so healthy that it doesn’t need to even really count as those
“once or twice a week free meals”.

Perfect for a super healthy and tasty light lunch or a more substantial, comforting meal at night.

What do I get?

I LOVE the rice-paper rolls at lunchtime. I always get one chicken rice paper roll and one tofu. On days I’m extra hungry ill get 3 (one chicken and 2 tofu). I always get the miso and ginger sauce too to go with them - obsessed.

For dinner, I order a noodle meal with chicken and the red curry sauce. However - I ask for no noodles and extra vegetables. Honestly the best meal ever, it has so many fresh greens and the sauce is extremely tasty.

 

3. The Boatshed (Cottesloe)

Low carb recipes

This supermarket has everything. From fresh produce to takeaway meals. It’s great if you don’t know what cuisine you feel like as there’s pretty much everything here!

From salads to soups, to curries, to sushi, to hot meals, it has you covered.

What do I get?

I love getting a large salad from the deli. I always get a combo of three or four of them - and they change daily! But I always opt for ones that suit my dietary requirements (gluten free and low carb). So, I go for ones that don’t have grains!

I also love the hot roast meat that they do! Sometimes I get this and a small-medium salad to go with it.

And Fine Foods do a great range of super healthy soups – I find these hard to find! Love getting this in winter when I just don’t have the time to cook up my own.

 

4. TQR (Nedlands)

So this is the best Vietnamese food for dinner! You can also dine in as it is a restaurant. It’s just so fresh and tasty and the portions are nice and generous. I eat it and don’t feel gross and heavy afterwards - like so many other Asian restaurants make me feel.

I always ask for my meals to be prepared gluten-free and it’s possible! They just use gluten-free sauces when they’re cooking your meals. Definitely get this with a group of people so you can order a few things and share.

What do I get?

The basil chicken stirfry, the red and green curries and the steamed Asian vegetables. The vegetables are great as they bulk up your meals and gather all the yummy sauces so I don’t really feel the need to eat rice. It’s a great feeling to feel full of heaps of vegetables.

 

5. Mamatran

Low carb recipes

Another great, super cheap Vietnamese place. I prefer it for lunch when you just want a meal for yourself (TQR is more of the place where you need a few people to share it with I think!).

What do I get?

The chicken salad or the vegetarian rice paper rolls. The pho’s are great too but I just haven’t tried them yet!

I hope you enjoyed reading this!

Want more help? You can now purchase my Dining Out Guide for only $6 here . It is also included as a bonus document in the 3 Week Body Reset Plan.

Bec xx