-Canned and frozen fruits and vegetables are usually just as nutritious as fresh fruit and vegetables (ref). They are preserved as soon as they are picked and will retain more nutrients than fresh vegetables or fruit that have been stored in fridge for over a week.
So, it is sensible to always have a supply of frozen and canned vegetables. A nutritious meal would consist of mostly pasta and vegetables with enough chicken that together would be the size of the palm of your hand. You don't need any more protein than that.
-Pasta has a lower GI (glycaemic index) than rice especially when the pasta is cooked al dente (only just cooked, not cooked until gluggy). Living in Australia, it makes more sense, environmentally, to grow wheat because it uses less water. Hence, more recipes in this book incorporate pasta. Japanese soba noodles are a good choice because they are buckwheat which has an especially low GI. Two minute noodles are not bad either.