Here's how to create healthier versions of favourite takeaways

WITH the average takeaway containing nearly 900 calories (eek!), we asked the UK’s biggest online health and fitness platform Results Wellness Lifestyle, to show us how to create healthier versions of our favourites.

Plus, nutritionist Rhiannon Lambert serves up some takeaway tips…

Thai prawn noodles

Serves 2

  • Prep time: 5 minutes
  • Cooking time: 25 minutes
  • Cals: 519
  • Takeaway version cals: 825

For the coconut stock

  • 1tbsp olive oil
  • 1 onion, diced
  • 1tsp ginger, shredded
  • 1 clove garlic, minced
  • 2tbsp Thai red curry paste
  • 1tbsp turmeric
  • 400ml coconut milk
  • 800ml veg stock
  • 220g potatoes, peeled and cubed

For the prawn noodles

  • 600ml coconut stock
  • 2 nests dry wholewheat noodles
  • 170g frozen cooked king prawns
  • Leftover veg, such as red pepper, carrots etc
  • 1 lime, cut into wedges


  1. For the coconut stock, heat the oil in a large saucepan over a medium heat. Add the onion and gently fry for 5 minutes.
  2. When the onion is soft, add the ginger and garlic and fry for a further minute.
    Add the curry paste, turmeric, coconut milk, veg stock and potatoes. Stir to combine and simmer for 15-20 minutes until the potato is soft.
  3. When the potato is cooked, use a stick blender to blend the mixture until completely smooth.
  4. Place a saucepan on a medium heat, then heat the coconut stock until gently simmering.
  5. Meanwhile, cook the noodles in boiling water according to packet instructions (usually 3-4 minutes).
  6. When the sauce is heated through, add the frozen prawns and cook for 2-4 minutes until fully defrosted and hot.
  7. Drain the cooked noodles and toss with the sauce. Serve with raw crunchy veg and a wedge of lime.

Rhiannon says:

“Using a variety of veg encourages good gut health, plus the prawns are low in calories and high in protein.”

Chicken katsu curry & rice

Serves 2

  • Prep time: 10 minutes
  • Cooking time: 35 minutes
  • Cals: 620 
  • Takeaway version cals: 1,134

You need

  • Low-calorie cooking spray
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 160g carrot, sliced
  • 70g sweet potato, cubed
  • 1tsp curry powder
  • 1tsp garam masala
  • 1/2tsp turmeric
  • 20ml light soy sauce
  • 300ml chicken stock
  • 2 chicken breasts
  • 1 medium egg
  • 60g porridge oats

To serve

  • 1 x pack microwave wholegrain rice


  1. Preheat the oven to 200°C/180ºC fan/gas mark 6 and add a sheet of baking parchment to a baking tray.
  2. Place a large saucepan on a medium heat and spray with low-calorie cooking spray.
    Add the onion and garlic to the pan and sauté for 5 minutes until softened.
  3. Add the carrot, sweet potato, curry powder, garam masala, turmeric and soy sauce to the pan and cook for 1 minute, coating everything with the spices. Then pour in the chicken stock and simmer until the carrot and sweet potato are cooked.
  4. While the sauce is simmering, add the chicken breasts to two separate freezer bags and, using a rolling pin, bash the meat until it is 2-3cm thick.
  5. Whisk the egg in a bowl and add the oats to a plate. One at a time, remove the chicken from the bags, coat in the egg mixture, roll in the oats until covered, then place on the baking sheet. Season with salt and pepper, then coat with low-calorie spray. 
  6. Bake in the oven for 20-25 minutes until golden and the chicken is cooked through.
  7. Once the carrot and sweet potato are soft, remove the sauce from the heat and use a stick blender until smooth.
  8. Cook the rice as per packet instructions, divide between two plates, adding curry sauce and the chicken, sliced, on top.

Rhiannon says:

“Wholegrain rice and sweet potato are healthier carb choices.”


Fish 'n' chips

Serves 2

  • Prep time: 5 hours
  • Cooking time: 1 hour
  • Cals: 598
  • Takeaway version cals: 900

For the curry sauce

  • 1/2tbsp olive oil
  • 1 small onion, finely diced
  • 1 clove garlic, minced
  • 1tsp fresh ginger, finely grated
  • 10g tomato purée
  • 1tbsp medium curry powder
  • 1tsp turmeric
  • 1tsp plain flour
  • 300ml fish stock

For the chips

  • 2 large sweet potatoes, cut into wedges
  • 1tbsp olive oil

For the fish

  • 2 frozen cod fillets
  • 1tbsp flour
  • 1 egg, whisked
  • 1tbsp golden breadcrumbs

For the mushy peas

  • 160g petit pois
  • 1 lemon
  • 10 mint leaves, finely sliced
  • 1/2tbsp olive oil


  1. Defrost the cod – leave in a bowl in the fridge covered in cling film for about 4-5 hours.
  2. When you’re ready to start cooking, preheat the oven to 180°C/160ºC fan/gas mark 4.
  3. Place the sweet potatoes on a baking tray, drizzle with olive oil and season with salt and pepper. Bake in the oven for 45 minutes, giving them a shake halfway through.
  4. For the sauce, heat the oil in a saucepan on a medium heat and cook the onion until soft.
    Add the garlic and ginger and sweat for 1 minute, before adding the tomato purée, curry powder, turmeric and flour. Stir well to incorporate and add your stock, then bring to a simmer to reduce for 10 minutes.
  5. Coat the defrosted fish in flour, dip into the egg wash, then roll in the breadcrumbs until fully covered. Place your coated fish on a plate, and sprinkle with any remaining breadcrumbs to ensure they are fully coated.
  6. Place a frying pan on a medium-high heat and add a splash of olive oil. Fry your fish fillets for 3-4 minutes on each side, until golden, crispy and cooked through.
  1. While the fish is cooking, bring a pan of salted water to the boil and cook the peas in it for 3 minutes. When cooked, drain the peas and add back to the pan along with the juice of the lemon, the mint, olive oil and season with salt and pepper. Mix well before crushing with a masher, leaving a few peas intact.
  2. Once the curry sauce has thickened, use a stick blender to blend until smooth.
  3. Serve the crispy fish with the sweet potato wedges, home-made mushy peas and chip shop curry sauce, and enjoy.

Rhiannon says:

“By avoiding the deep-fat fryer you reduce the amount of saturated fat.”

  • All recipes from online health and fitness portal

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