If you relate to the joke “being an adult is just deciding what to eat everyday…forever”, you’re in the right place. This under 20 minute dinner is about to become your new cure for your existential dinner crisis (you’re welcome!). 

But in all seriousness, prioritising your nutrition can feel overwhelming, especially if you’re juggling multiple commitments such as full-time work, being a student, a parent, keeping up with your fitness routine, a social life, side hustles, and the list goes on! Interestingly, research links decision fatigue with increased impulsivity, passivity, and reduced cognitive control (1). Meaning, even if you started the week with the best of intentions (and a fridge full of fresh groceries), by the end of the day, figuring out what to cook when you’ve got zero energy or brainpower left can feel downright impossible.

One of my favourite strategies I like to share with clients and friends is to keep a backup list of “fake-away” meals in your phone's note-taking app. It might seem basic, but it’s a pre-commitment tool that removes the mental load at the end of the day. Instead of relying on willpower, you’ve already done the hard part of deciding (yay!). And that makes nourishing choices like this BBQ Chicken Pizza Wrap feel like less of a battle, and more of a win, especially when they’re packed with veggies (this recipe has 1.5-2.5 servings, depending on how you serve it!).

Eating a variety of plant based foods each day is supportive of meeting nutrient needs, promoting a healthy gut (2), and reducing the risk of chronic diseases as outlined in the Australian Dietary Guidelines (3,4) (pictured below).

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With just under 7% of Aussie’s not consuming enough fruit and vegetables (4), it’s clear that most of us are struggling with getting our two and five in each day, as recommended by the Australian Guide to Healthy Eating (5). So if time, energy, or headspace is what’s standing between you and a nourishing, full-of-colour meal, you’re definitely not alone.

As a nutritionist and aspiring dietitian, I love sharing practical tips and realistic recipes to make getting your daily veg feel achievable, fun and of course delicious! So if you’ve been feeling like you're in a bit of a rut, I hope this lazy-girl approved recipe gives you the momentum you’ve been looking for, so dinner starts feeling less like something to tick off your never-ending list, and more like something you ‍ look forward to!

BBQ Chicken Pizza Wraps

Serves 1 | 20g protein | Customisable for dairy-free, gluten-free, or vegetarian diets.

Ingredients:

• Wrap of Choice 
• Light Cheese - 20g
• BBQ Sauce - 1 TBSP
• Spinach - Handful
• Mushrooms - to your preference
• Spring Onion - to your preference
• Halved Cherry Tomato - to your preference
• Chicken Breast - 50g per pizza wrap 
• Jalapenos - to your preference
• Herbs and spices to your desire, this recipe uses dill and chilli 

Method:

1. Preheat your oven to 180°C (fan-forced).
2. Chop all vegetables and set aside.
3. Place the wrap on a lined baking tray and spread 1 tablespoon of BBQ sauce evenly over the base. (you can also use tomato paste, sauce, whatever you have in your cupboard!).
4. Add a handful of spinach, then layer on the cheese, mushroom, jalapenos, tomato, chicken and spring onion.
5. Sprinkle with dill, chilli, or your herbs and spices of choice.
6. Bake in the oven for 10-12 minutes or until the cheese is melted and the edges of the wrap are golden and crispy.
7. Slice and serve warm! 

Notes:

• Idea: Serve alongside a delicious salad you might prepare for the week ahead such as Chloe’s  creamy mexican salad with avocado dressing!
• For my fellow lactose intolerance community, harder cheeses are generally lower in lactose, however you can opt for lactose free shredded cheese if needed.
• Sub cheese and chicken (such as plant based chicken) for a Vegan friendly option.

References:

1. Marques, I. C. F., Ting, M., Cedillo-Martínez, D., & Pérez-Cueto, F. J. A. (2020). Effect of Impulsivity Traits on Food Choice within a Nudging Intervention. Nutrients, 12(5), 1402. https://doi.org/10.3390/nu12051402
2. McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., Ackermann, G., Aksenov, A. A., Behsaz, B., Brennan, C., Chen, Y., DeRight Goldasich, L., Dorrestein, P. C., Dunn, R. R., Fahimipour, A. K., Gaffney, J., Gilbert, J. A., Gogul, G., Green, J. L., Hugenholtz, P., & Humphrey, G. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. MSystems, 3(3). https://doi.org/10.1128/msystems.00031-18
3. National Health and Medical Research Council. (2013). Educator Guide Eat for Health. https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55b_eat_for_health_educators_guide.pdf
4. Australian Bureau of Statistics. (2022). Dietary behaviour, 2020-21. Australian Bureau of Statistics. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release
5. ‌National Health and Medical Research Council. (2013). Australian Guide to Healthy Eating. Australian Guide to Healthy Eating. https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

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