Eat like A MWU Dietitian

Eat like A <em>MWU Dietitian</em>

This month we are putting the spotlight on our three Move With Us Dietitians as they share their all time favourite recipes. You can find 20+ brand new recipes in the MWU App today which are all of our Dietitians personal favourites. 

Please note that these recipes and nutritional information are only for a single-serve portion. If you're cooking for more than one or want to meal prep, simply multiply the quantity of ingredients by the number of serves you'd like to make.  

Izzy's Favourites

BBQ Chicken Quesadillas

 

Ingredients:
  • 130g Chicken Breast (Raw)
  • 40g Cheddar Cheese
  • 1x High Protein Wrap
  • 1 tbsp Sugar Free Barbecue Sauce
Directions:
  1. Heat a pot of water on high heat and bring to boil. Add chicken to water and poach for 8-10 minutes, until cooked through.
  2. Transfer chicken to bowl and using two forks shred chicken.
  3. Heat pan over medium heat and sprinkle cheese over top. Cover pan with lid for 1-2 minutes until cheese begins to melt.
  4. Top one side of wrap with chicken and fold other side over. Cook for 2-3 minutes and flip, cook for a further 1-2 minutes until wrap begins to brown.

*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. 

Calories: 366 P: 50g F: 16g C: 6g

 

Vege Burrito Bowl

 

 

 Ingredients:
  • 30g Textured Vegetable Protein
  • 70g Tomato
  • 50g Avocado
  • 70g Black Beans
  • 125g Mexican Flavoured Microwave Rice
  • 30g Chipotle Mayonnaise
  • 2tsp Taco Seasoning
  • Red Onion, to taste
  • Coriander, to taste
Directions:
  1. Prepare textured vegetable protein as per packet instructions.
  2. Heat a pan over medium heat and apply a light spray of oil, if necessary. Once hot, add textured vegetable protein and taco seasoning. Cook for 5 minutes while stirring occasionally.
  3. Prepare vegetables: dice tomato, onion and avocado. Roughly chop coriander.
  4. Microwave rice as per packet instructions.
  5. Add all ingredients to a large bowl and toss to combine.

*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend adding mayonnaise at time of consumption.

Calories: 521 P: 27g F: 21g C: 56g

 

Emma's Favourites

Beef Ravioli & Garlic Bread

Ingredients: 
  • 150g Ravioli (Raw)
  • 125g Tomato Basil Pasta Sauce
  • 90g Garlic Bread
  • 30g Mozzarella Cheese
Directions: 
  1. Cook ravioli as per packet instructions.
  2. In the meantime, cook garlic bread as per packet instructions.
  3. Once ravioli is cooked, stir through pasta sauce.
  4. Serve in a bowl and top with cheese. Enjoy garlic bread on the side.

*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.

Calories: 839 P: 32g F: 32g C: 105g

 

Feta Salad

Ingredients:
  • 100g Lettuce
  • 60g Cherry Tomatoes
  • 50g Cucumber
  • 55g Feta Cheese
  • 70g Avocado
  • 20ml Dressing (French/ Italian)
  • Red Onion, to taste
Directions:
  1. Slice tomato, cucumber and onion. Dice avocado and cheese and roughly chop lettuce.
  2. Put all ingredients into a bowl and top with salad dressing.

*We recommend making this meal at time of consumption.

Calories: 262 P: 8g F: 22g C: 8g

 

Rachael's Favourites

Pumpkin & Ricotta Gnocchi

 

 Ingredients: 
  • 120g Butternut Pumpkin (Raw)
  • 80g Ricotta (Low Fat)
  • 125g Gnocchi 
  • 20g Parmesan Cheese
  • 3g Olive Oil
  • White Onion, to taste
Directions:
  1. Remove skin from pumpkin and cut into small chunks. Steam pumpkin until very soft.
  2. Heat a pan over medium heat and add oil. Add diced onion and fry for 2-3 minutes, to soften. Add ricotta, steamed pumpkin and slightly mash to combine. Season to taste.
  3. In the meantime, prepare gnocchi as per packet instructions.
  4. Mix gnocchi through sauce and serve topped with parmesan cheese.

*This meal can be stored in an air-tight container and kept in the fridge for 2-3 days.

Calories: 465 P: 21g F: 15g C: 62g

 

Speedy Chicken Bao Buns

Ingredients:
  • 80g Bao Bun
  • 80g Rotisserie Chicken
  • 50g Salad Mix 
  • 15ml Teriyaki Sauce
Directions:
  1. Prepare bao buns as per packet instructions.
  2. Fill bao with shredded chicken and salad mix then drizzle with teriyaki sauce.

*We recommend assembling bao buns at time of consumption.

Calories: 416 P: 28g F: 11g C: 52g 

 

Head to the Move With Us App to explore our ever-expanding library of over 1200+ delicious and nutritious recipes including our brand new 20 Dietitians Favourites.