Written by Anna Boland
Winter is well and truly here, and with it comes the usual wave of colds, flus, and let’s be honest… burnout. If you’re anything like me, you’re probably gearing up for placement and wanting to enter it feeling healthy, energised, and somewhat prepared for the chaos of the year ahead.
One thing that always helps me feel more on top of things is nourishing my body with good food. Today, I’m sharing a quick and easy high-protein, low-calorie meal that’s perfect for lunch or dinner. It’s packed with hidden veggies, full of flavour, and most importantly it’s budget-friendly. Because let’s face it… placement + uni = living that broke Allied Health student life!
Recipe: Fried Rice
Inspired by @aussie_fitness (credit where credit’s due!), this is my go-to healthy meal that ticks all the boxes.
Ingredients:
- 200g frozen cauliflower rice (I use the mix with broccoli, cauliflower & carrot)
- 50g frozen peas, corn & carrot blend
- 15g light soy sauce
- 1 egg (optional: extra egg whites for added volume)
- 200g garlic prawns (pre-seasoned or DIY – see below)
- 1 capsicum (any colour or combo)
- 40g Nando’s Garlic Sauce
Optional: add chicken breast for more!
Optional DIY Garlic Prawns Seasoning:
If you’re using raw prawns, season with:
- Garlic powder
- Dried parsley
- Chilli flakes
- Salt
Method:
- Cook the prawns in a non-stick pan until golden and cooked through. Set aside.
- In the same pan, add your frozen cauliflower rice, mixed veg, and diced capsicum.
- Push the veg to one side and crack in the egg. Let it cook, then mix it all together. I like adding extra egg whites for more volume and protein.
- Return the prawns to the pan, then stir through the Nando’s Garlic Sauce and soy sauce.
- Let everything cook together for another 2–3 minutes until heated through and combined.
And that’s it, done in under 15 minutes!
Look after yourself this season and save yourself time, make this in bulk and store it in containers for an easy meal prep!
Charlie blog is a SSAF funded initiative.
