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My Top 3 Meals In Under 30 Minutes - A Guest Blog From Jess Moulds

Over these colder months, a common complaint from my clients is that motivation for

creating home cooked meals is at an all-time low. I totally understand when you get home

after a long day, putting a meal together can feel completely overwhelming. It is easy over

the Summer months to throw a salad together and slam some meat on barbie but this is not very appealing when it is 5 degrees (current temperature in Christchurch) outside. Even as a dietitan, talking about meal options all day with clients, I feel exactly the same way at times.


Having these ‘go to’ meals plastered on my fridge has been my saviour so many times now.

Sure, I have healthier meals up my sleeve but these are a crowd pleaser, well-balanced, tasty and most importantly take no time at all. They are a much more nutritious than most of the takeaway options out there as well.


Key messages:

  • It is important to have the bulk of these ingredients in the pantry or freezer at all times. They are no use otherwise.

  • The goal is always to get as many veggies in as possible – remember frozen are just as good as fresh. Common ones I use are corn, beans, peas and edamame beans.

  • Your meals don’t have to be complicated or fancy to be great. Keep it simple and save yourself the stress.

  • After the rush of the day, make sure you sit down and take your time to enjoy your food. Taste it, chew it and appreciate it – your busy mind and your digestive system will thank you for it!

Meal 1 – Thai Green Curry


Time to make - 25 minutes

Feeds 4-6

Vegetarian – Replace chicken with another can of chickpeas or tofu

Gluten Free – check fish sauce and curry paste are gluten free


Ingredients


1 onion, roughly chopped

2 tsp crushed garlic

400g chicken breast or boneless thighs, diced into 2cm cubes

1 can chickpeas in spring water

½ can coconut cream

3 tbsp green curry paste (if you make your own, awesome but these pastes are perfect for

those busy nights – I use Greggs or Exotic Thai)

1 tbsp fish sauce (optional)

1 tsp brown sugar

2 cups frozen beans

2 carrots diced (or 1 red capsicum also works well, sliced)

1 cup frozen corn

Juice of 1 lemon (great but not essential)

1 can bamboo shoots (nice but not essential)

1 cup brown rice or 2 x 90 second brown rice pouches


Step 1


If cooking rice from scratch, boil the jug and cook following packet instructions ASAP.


Step 2


In a large frying pan, heat 1 tbsp olive oil on a medium high heat and fry the onion and garlic

for a few minutes. Add the chicken and fry for 4-5 minutes until lightly browned. Add the

curry paste and cook for a further minute. If the chicken starts to stick to the pan, add a dash of water. Add the chickpeas, including the water, fish sauce, sugar and coconut cream. Heat through, turn the heat down to simmer for a few minutes.


Step 3


Add the rest of veggies and cook for 3-4 minutes until tender. Squeeze through the lemon.

Serve with rice and enjoy.


Meal 2 – Wachos


This is short for wrap nachos. Instead of using nacho chips, cut grainy wraps into small

triangles and bake until crispy. They make a delicious, healthier alternative to your traditional nacho chip (although the traditional corn chip still makes an appearance on my plate every now and then). This is one of my favourite meals of all time, especially when avocados are cheap enough to make a good guacamole to go with it.


Find the recipe here


Meal 3 – Herby Fried Rice


Time to make - 20 minutes

Feeds 4

Vegetarian option below

Gluten Free – check soy sauce is gluten free


Ingredients


1 tbsp olive oil

2 tsp crushed garlic

1 onion, roughly chopped

1 tsp coriander and/or cumin seeds

2 tsp mixed herbs

1 tsp chilli flakes (optional)

2 x 90 second pouches of brown rice

1 cup frozen edamame beans or peas

1 cup frozen corn

2 carrots, grated

1/2 cup chopped nuts or seeds (whatever you have but

sunflower/pumpkin/almonds/cashews all work well)

2 tbsp soy sauce

1 tbsp sweet chilli sauce

4 eggs, lightly beaten

Extra protein: I will often add some cooked chicken, fish, canned chickpeas or tuna to mine.


Step 1


In a large frying pan, heat a dash of olive oil on a high heat. Fry the onion, garlic, chilli,

mixed herbs and seeds for a few minutes before adding the beans/peas, corn and grated

carrot. Fry for 2-3 minutes, add the rice, nuts, chilli and soy sauce. Cook for a few more

minutes until the rice is heated through.


Step 2


Push the rice to the side of the pan (or if the pan isn’t big enough, heat a smaller pan on a

high heat) and add the egg. Cook the egg like an omelette – sometimes it becomes a bit of a scramble but not to worry. Chop up the egg roughly with your spatula and stir it through the rice. Enjoy with some extra protein.


About Jess


Jessica Moulds is a NZ Registered Dietitian and professional netballer. She runs her own

practice, Relish Nutrition in Christchurch. She sees people for a range of different health issues face-to-face or via phone or skype.


You can follow her on Facebook - https://www.facebook.com/jessmouldsdietitian/

Or Instagram - @relishnutritionnz


Contact Jess and tell her you heard of her through and you will receive 20% off your first consult.


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