Cut your time in the kitchen with our 15 Minute Meals

Cut your time in the kitchen with our <em>15 Minute Meals</em>

Here at MWU, we understand that one of the biggest barriers to nutrition is time. Finding delicious, easy recipes that don’t require copious ingredients and time to prepare can sometimes be the hardest part. 

This month our team of Dietitian’s are releasing 20+ brand new 15-Minute Meals to the MWU App and we have even included 5 of our favourites below. These meals have been designed to decrease your time in the kitchen and ingredients on your weekly shopping list. 

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.

 

15 Minute Beef Stroganoff

Ingredients:
  • 125g Beef Stir Fry Strips
  • 100g Stroganoff Sauce (Pre-Packaged)
  • 150g Microwave Pasta
  • 75g Mushrooms

 

Directions:
  1. Heat a pan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add beef strips and cook for 2-3 minutes, until browned. Add mushrooms and fry for a further 3-4 minutes, until softened.
  2. Add stroganoff sauce to pan and mix to combine. Reduce heat to low and simmer for 5-7 minutes.
  3. Microwave pasta as per packet instructions.
  4. Serve stroganoff over pasta.

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

Calories: 503 P: 47g F: 8g C: 61g

 

Speedy Carbonara

 

Ingredients:
  • 100g Chicken Thigh (Raw)
  • 125g Carbonara Pasta Sauce
  • 150g Microwave Pasta
  • 50g Bacon (Raw)
  • 50g Mushrooms 

 

Directions:
  1. Prepare ingredients: dice bacon, slice mushrooms and cut chicken into bite-sized pieces.
  2. Heat a pan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add chicken and cook for 2-3 minutes, until browned. Add sliced mushrooms and bacon and fry for a further 4-6 minutes, until chicken is cooked through.
  3. Add carbonara sauce to pan and mix to combine. Reduce heat to low and simmer for 5-7 minutes.
  4. Microwave pasta as per packet instructions.
  5. Serve carbonara over pasta.

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

Calories: 560 P: 39g F: 19g C: 59g

 

Family Favourite Stir Fry

Ingredients:
  • 69g 2-Minute Noodles (Wholegrain)
  • 75g Chicken Breast (Pre-Cooked) 
  • 100g Mixed Vegetables (Frozen)
  • 20ml Sweet Chilli Sauce
  • 1tbsp Tamari

 

Directions: 
  1. Microwave vegetables until thawed and cook noodles as per packet instructions.
  2. Heat a pan over medium heat and add all ingredients. Mix to combine.
  3. Cook for 2-3 minutes until heated through and serve.

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

 

Calories: 383 P: 27g F: 3g C: 62g

 

Hard Shell Loaded Taco

Ingredients:
  • 3x Hard Taco Shell
  • 125g Beef Mince (Extra Lean) (Raw)
  • 50g Tomato
  • 10g Lettuce
  • 25g Cheddar Cheese
  • 30g Guacamole
  • 1tsp Taco Seasoning

 

Directions:
  1. Heat a pan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add mince and break into small pieces as it cooks. Sprinkle with taco seasoning, add a dash of water and mix for 1-2 minutes, until combined.
  2. Prepare taco shells as per packet instructions.
  3. Assemble tacos: fill tacos with ingredients in your desired order.

*Mince mixture can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend assembling tacos at time of consumption.

 

Calories: 494 P: 38g F: 26g C: 26g

 

Chorizo & Mushroom Gnocchi

Ingredients:
  • 60g Chorizo
  • 150g Gnocchi
  • 100g Mushrooms
  • 20g Parmesan Cheese
  • 6g Olive Oil
  • 1tsp Chilli Flakes
Directions:
  1. Prepare ingredients: slice chorizo and mushrooms.
  2. Heat a pan over medium-high heat and add oil. Once hot, add mushrooms and chorizo and cook for 4-5 minutes, until browned.
  3. In the meantime, cook gnocchi as per packet instructions.
  4. Add gnocchi to pan and mix to combine. Season with salt and chilli flakes, to taste.
  5. Serve topped with parmesan.

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

 

Calories: 582 P: 23g F: 27g C: 61g

 

If you liked these recipes, you can find all 15-Minute Meals in your MWU today. Not on the MWU App? You can view these recipes and 1200+ other recipes with our 7-Day Free Trial or click the button below to take a look at our Programs.