YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Page 17

REBECCA GAWTHORNE
SPORTS DIETITIANS AUSTRALIA
SDA is Australia’s peak professional body for
dietitians specialising in sports nutrition. Their
members help active Australians maximise their
exercise goals with credible nutrition. See more at
www.sportsdietitians.com.au
Lover of health, fitness and summer, Rebecca is a dedicated
and energetic Dietitian with a powerful influence in the online
health space. Rebecca has extensive experience in working
with brands to advocate healthy, nutritious living and
consumer education. Find out more on Instagram
@nourish_naturally or at www.rebeccagawthorne.com.au
WONDERFUL SUMMER RECIPES
ASIAN CHICKEN FRIED RICE
AND VEGGIES
Serves: 4 
A delicious, healthy take on fried rice from Sports Dietitians Australia, which is also
great way to use up any vegetables you have in the crisper.
Ingredients
Spray olive oil
1 egg, lightly beaten
1 onion, finely chopped
400g chicken breast, roughly chopped
1 green capsicum, chopped
200g button mushrooms, sliced
1½ cups cabbage, finely shredded
1 large carrot, grated or thinly sliced
1 cup snow pea sprouts
2 cups brown rice, cooked
1 tablespoon chopped fresh parsley
1 tablespoon soy sauce, reduced salt
Method:
1 Spray a non-stick wok or frying pan with oil and heat. Add the egg and swirl
to create a thin omelette. When the egg has set and cooked, turn out, cool
and cut into short, thin strips.
2 Cook rice according to packet directions. Once rice is cooked, drain and
cover until needed.
3 Wash the wok or frying pan and spray with oil and heat again. Add the onion
and cook over moderately high heat for 2 minutes stirring often. Add the
chicken in and cook for a further 4-5 minutes until chicken starts to brown.
Add all vegetables and stir-fry for 5 minutes or until the vegetables are just
softened. Add the rice and stir until combined and heated through. Finally,
mix through the parsley and egg, and season with soy sauce to taste.
EASY RAINBOW POKE BOWLS
Serves: 2  
They say we eat with our eyes! This beautiful recipe is a delicious and light option for
those hot summer nights.
Ingredients
300g fresh tuna/salmon/kingfish/tofu
¾ cup brown rice 
½ cup shelled edamame beans
½ large avocado, sliced
1 large cucumber, sliced  
½ small carrot, thinly sliced
½ cup red cabbage, shredded   
2 shallots, sliced
½ red apple, thinly sliced 
1 tablespoon black sesame seeds
2 tablespoons tamari sauce
1 teaspoon rice wine vinegar
1 tablespoon extra virgin olive oil
Gari (sushi ginger), to serve
Sweet chilli sauce, to serve
Method:
1 Cook the rice per packet directions,
then mix through rice wine vinegar
and cool in fridge. 
2 While rice is cooking, pan fry the fish
in olive oil and tamari. Steam the
edamame until tender (2 minutes from
frozen, or 5-10 from raw). 
3 Divide rice between two bowls and
top with cucumber, avocado, carrot,
cabbage, shallots, apple, edamame,
fish and ginger.
4 Sprinkle with sesame seeds and serve
with sweet chili sauce. Enjoy.
SUMMER 2020 YMCA HEALTHY LIVING MAGAZINE
17