By Phoebe Si-En Thong : final year Nutrition and Dietetic student
Studying hard is important but so is looking after yourself during this stressful time of the semester and good nutrition is no exception! However, with exams just around the corner, cooking your meals may be the last thing on your mind. If that is you, not to worry because we have 5 recipes for quick, easy and tasty meals that you can whip up in no time!
1. Chicken and salad wrap
1 medium avocado, mashed
2 teaspoons lemon juice
1 tablespoon mayonnaise
4 wholegrain wraps
200g shaved chicken breast
1 large carrot, peeled, grated
60g baby spinach
1. Place avocado, lemon juice and mayonnaise in a bowl. Stir to combine.
2. Place 1 wrap on a flat surface. Spread with 1/4 avocado mixture. Top with 1/4 chicken, carrot and spinach. Season with salt and pepper. Roll up wrap to enclose filling.
3. Cut into three pieces. Repeat with remaining wraps, avocado mixture, chicken, carrot and spinach. Serve.
Recipe adapted from: studentrecipes.com
2. Hummus and grilled vegetable wrap
4 pieces whole-wheat wrap bread (about 9 inches in diameter)
2 medium zucchini, cut lengthwise into 1/4-inch slices
1 cup store-bought hummus
1/4 cup pine nuts, toasted
1 medium red bell pepper, thinly sliced
2 ounces baby spinach leaves (2 cups lightly packed)
2 teaspoons olive oil
1/8 teaspoon salt
Pinch freshly ground black pepper
1. Preheat the pan over medium heat.
2. Brush both sides of the zucchini slices with oil and sprinkle with the salt and pepper.
3. Grill until tender and slightly browned, about 4 minutes per side.
4. Spread 1/4 cup of the hummus over each piece of bread.
5. Sprinkle 1 tablespoon of pine nuts on top.
6. Top with 3 slices of zucchini, 2 pieces of red pepper and 1/2 cup of the spinach.
7. Roll each of them up and cut in half on a diagonal.
Recipe adapted from foodnetwork.com
400g can black beans, rinsed, drained
420g can corn kernels, drained
1 red capsicum, deseeded, finely chopped
60g baby spinach, shredded
8 flour tortillas
160g (2 cups) grated cheddar
Salt and pepper
1. Combine the beans, corn, capsicum and spinach in a large mixing bowl. Season with salt and pepper.
2. Place a tortilla on a plate and sprinkle with 1/4 cup cheddar, then top with 1/2 cup of vegetable mixture. Sprinkle with another 1/4 cup cheddar and fold over
3. In a non-stick pan, cook the quesadilla for 2 minutes or until golden.
4. Transfer to a chopping board and cut into wedges.
5. Repeat with remaining vegetable mixture and cheese to make 7 more quesadillas.
Recipe adapted from taste.com.au
4.Chicken pesto spaghetti with tomatoes
2 chicken breasts
500g of dried pasta
Small jar of pesto
1 punnet of cherry tomatoes
1 tsp garlic powder (optional)
Sprinkling of Parmesan (optional)
1. Dice the chicken and fry in a little oil until cooked and golden brown. Meanwhile, put the pasta on to boil.
2. Halve the cherry tomatoes and season with salt and pepper. Then pop them in the oven on a tray at 180 degree celcius for 20-25 minutes.
3. Take the chicken off the heat once cooked and strain the cooked pasta. Combine the chicken with the pasta.
4. Add a whole small jar of pesto (or less depending on your taste).
5. Place the pan back on a low heat just to warm it through. Stir everything together.
Recipe adapted from: studenteats.co.uk
5. Stir fry rice with chicken and peas
2 Chicken Breasts, diced
3-4 Spring Onions, finely sliced
100g Frozen Peas
150g Cooked Rice
1. Cook the rice in a pot or rice cooker and cool completely.
2. In a large pan, heat 1 tbsp of oil and fry the diced chicken.
3. Add in spring onions and peas to cook.
4. Add in rice and break up with the spoon.
5. Stir until everything is hot and crack in eggs.
6. Mix thoroughly until the eggs are cooked.
7. Serve with light soy sauce and sweet chilli sauce if desired.
Recipe adapted from: bbcgoodfood.com