Fakeaways

Emma Brown - Nutritionist | 03 Nov, 2021

10 minute chicken chow mein

10 minute chicken chow mein

Serves 4 - 342 kcals per serving

Kcals 342
Fat 7.1g
Sat fat 1g
Carbs 30.5g
Sugar 9.9g
Fibre 2.5g
Protein 36.5g
Salt 0.65g

Ingredients

  • 1 tbsp sesame oil
  • 1 garlic clove, crushed
  • 1 red chilli, deseeded and chopped
  • 500g skinless chicken breasts, cut into thin strips
  • 400g pack mixed stir fry vegetables
  • 410g pack fresh egg noodles
  • 1x 120g sachet Blue Dragon Chow Mein Stir Fry Sauce
  • Few sprigs of coriander, chopped (optional)

Method

  1. Heat the sesame oil in a wok over a medium heat. Add the garlic and chilli and cook for 1 minute.
  2. Add the chicken and cook for 3-4 minutes, stirring regularly.
  3. Add the stir fry vegetables and mix well. Stir-fry for 3 minutes until the vegetables are starting to soften but are still crisp.
  4. Stir in the noodles and sauce, and stir-fry for 2 minutes until piping hot.
  5. Serve immediately in warm bowls sprinkled with fresh coriander (if using).

*Make this recipe vegan/veggie friendly by skipping the prawns.

Easy chicken curry with cauli rice

Easy chicken curry with cauli rice

Serves 4 - 390 kcals per serving

Kcals 390
Fat 12.1g
Sat fat 1.8g
Carbs 23.9g
Sugar 18.3g
Fibre 5.2g
Protein 45.7g
Salt 2.14g

Ingredients

  • 600g skinless chicken breasts, diced
  • 150g tikka curry paste
  • 250g low fat natural yogurt
  • Frylight
  • 1 onion, diced
  • 1 red pepper, diced
  • 400g tin chopped tomatoes
  • 200g cherry tomatoes, halved
  • 1 large cauliflower head, cut into florets
  • ½ tsp ground turmeric
  • Handful of fresh coriander, chopped

Method

  1. Mix the chicken, curry paste and half the yogurt in a large bowl. Cover and chill in the fridge for at least 2 hours.
  2. Lightly spray a large frying pan with Frylight and set over a low to medium heat. Cook the onion, stirring occasionally, for 3-4 minutes. Add the pepper and cook for a further 2 minutes.
  3. Add the chicken and the marinade to the pan and cook, stirring occasionally, over a low heat for 10 minutes until the chicken is cooked through.
  4. Stir in the tinned tomatoes and cherry tomatoes, then half-fill the can with water and add to the pan. Cook gently for 10-15 minutes until the sauce has reduced and thickened, then remove from the heat.
  5. Meanwhile, put the cauliflower florets in a food processor. Pulse several times until they break down into rice-sized pieces. Tip them onto a tea towel and squeeze gently to remove any excess moisture.
  6. Lightly spray a frying pan with Frylight and set over a medium heat. Add the cauliflower and turmeric to the pan with a tbsp water, mix together and stir-fry for 4-5 minutes until hot. Alternatively, microwave on high for 3 minutes.
  7. Stir the remaining yogurt and most of the coriander into the chicken curry. Serve immediately with the cauli rice, garnished with sprigs of coriander.

*Make this recipe vegan/veggie friendly by swapping the chicken for Quorn vegan pieces and the yogurt for coconut yogurt.

Alternative fish & chips

Homemade veggie supreme pizza

Serves 1 - 537 kcals per serving

Kcals 537
Fat 13.2g
Sat fat 5.9g
Carbs 77.6g
Sugar 17.5g
Fibre 9.3g
Protein 23.9g
Salt 1.9g

Ingredients

  • Frylight
  • ¼ onion, finely diced
  • 1 garlic clove, crushed
  • 200ml passata
  • 1 tsp dried basil
  • Salt and pepper to season
  • 110g readymade pizza dough
  • 50g light fresh mozzarella, sliced
  • ½ tomato, sliced
  • 2 slices red onion, finely chopped
  • 2 tsp sweetcorn
  • 2 mushrooms, sliced
  • ½ spring onion, finely sliced
  • 4 black olives, halved
  • Few sprigs fresh basil

Method

  1. Preheat the oven to 240°C/220°C Fan/Gas mark 8.
  2. Place a small frying pan over a medium-high heat and spray with Frylight. Add the onion and cook for 2-3 minutes until starting to soften.
  3. Add the garlic to the pan and cook for a further minute. Then add the passata, dried basil and season with salt and pepper. Reduce the heat to low and simmer for 5 minutes.
  4. Meanwhile, lightly flour a clean dry surface and roll out the pizza dough to a ½ cm thick round. Carefully pick the pizza base up and place on a lightly floured baking sheet.
  5. Remove the tomato sauce from the heat and spoon onto the pizza base, evenly spreading close to the edges, leaving a 1cm crust.
  6. Scatter the mozzarella and all the remaining veg over the pizza evenly. Cook in the preheated oven for 8-10 minutes until starting to crisp around the edges. Garnish with fresh basil and enjoy.

*Make this recipe vegan friendly by swapping the mozzarella out for dairy free cheese.

Alternative fish & chips

Alternative fish & chips

Serves 2 - 575 kcals per serving

Kcals 575
Fat 7.9g
Sat fat 1.6g
Carbs 88.8g
Sugar 6.5g
Fibre 9.8g
Protein 42.7g
Salt 0.78g

Ingredients

  • 300g skinless and boneless haddock fillets
  • 400g potatoes, raw
  • ½ tbsp extra virgin olive oil
  • 1 medium egg
  • 50g plain flour
  • 80g fresh breadcrumbs
  • 1 small lemon
  • 100g garden peas, frozen
  • Black pepper to season

Method

  1. Preheat the oven to 220°C/200°C Fan/Gas mark 6.
  2. Peel the potatoes and slice into equal chunky chip sized portions. Cook in an Actifry with ½ tbsp of olive oil, as per the instructions.*
  3. Meanwhile, put the egg and breadcrumbs into 2 separate bowls.
  4. Sprinkle the flour evenly over the fish, then coat with the egg, then the breadcrumbs and sprinkle over some pepper.
  5. Bake the fish in the oven for 20 minutes at 200°C.
  6. When the fish and chips are almost cooked, boil the peas for 5 minutes.
  7. Serve the fish, chips and peas with a wedge of lemon.

*If you don't have an Actifry, parboil the potatoes for around 4-5 minutes, then evenly spread on a baking tray with a little Frylight and cook for 30 minutes at 200°C.

Pad Thai with prawns

Egg fried rice

Serves 4 - 228 kcals per serving

Kcals 228
Fat 4.6g
Sat fat 1.1g
Carbs 38g
Sugar 4.3g
Fibre 3.9g
Protein 10.9g
Salt 0.61g

Ingredients

  • 160g brown basmati rice
  • 160g frozen peas
  • Frylight
  • 180g beansprouts
  • 2 large eggs
  • 1 tbsp light soy sauce
  • 2 spring onions, diced

Method

  1. Cook the rice and peas according to packet instructions.
  2. Place a large frying pan over a high heat and spray with Frylight.
  3. Crack the eggs into the pan and stir quickly to help them start to scramble.
  4. Ensure the rice and peas are well-drained and add these to the pan while the egg is still runny.
  5. Coat well with the egg and cook for 2 minutes until the egg is cooked through.
  6. Splash in the soy sauce, stir well and serve sprinkled with the spring onions.
Pad Thai with prawns

Vegetable biryani

Serves 4 - 430 kcals per serving

Kcals 430
Fat 14.1g
Sat fat 2.0g
Carbs 68.8g
Sugar 10.7g
Fibre 7.3g
Protein 11.2g
Salt 0.22g

Ingredients

  • 2 tbsp vegetable oil
  • 1 onion, sliced
  • Pinch of salt
  • 1 green chilli, chopped and deseeded
  • 1 garlic clove, crushed
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 3 carrots, grated
  • 250g basmati rice
  • 150g frozen peas
  • 50g roasted cashews
  • Handful of fresh coriander, chopped
  • 50g fat-free yogurt to serve

Method

  1. Cook rice according to packet instructions.
  2. Meanwhile, heat the oil in a large frying pan, tip in the onion along with a pinch of salt and fry for 5 mins to soften.
  3. Add the chilli and garlic and cook for 1 min. Stir in the spices with a splash of water and cook for 2-3 mins before adding the carrots and stirring well to coat in the spices.
  4. Ensure the rice is well-drained after cooking. Add this to the pan along with the peas and cashews and stir well to combine with the rest of the ingredients.
  5. Cover and cook over a high heat for 3 mins (it’s nice if a bit of rice catches on the base to give a bit of texture to the dish).
  6. Serve with a scattering of coriander and a dollop of low-fat yogurt.
Pad Thai with prawns

Pepperoni tortilla pizza

Serves 2 - 383 kcals per serving

Kcals 356
Fat 16.9g
Sat fat 7.2g
Carbs 38.2g
Sugar 3.1g
Fibre 3.1g
Protein 14.5g
Salt 2.25g

Ingredients

  • 4 tbsp passata
  • 1 garlic clove, crushed
  • ½ tbsp olive oil
  • ½ tbsp dried mixed herbs
  • Salt and pepper to season
  • 2 plain tortillas
  • 50g grated mozzarella
  • 8 pepperoni slices

Method

  1. Preheat the oven to 220°C/200°C Fan/Gas mark 7.
  2. Combine the passata, garlic, olive oil and herbs, seasoning with salt and black pepper.
  3. Place the tortillas side by side on a large baking sheet. Spread the tomato sauce over each one, using the back of a spoon to spread evenly, leaving a 1cm border around the edges.
  4. Scatter with mozzarella and add pepperoni slices. Bake for 6-8 mins until the tortilla base begins to crisp at the edges, and the mozzarella is bubbling.
Pad Thai with prawns

Pad Thai with prawns

Serves 2 - 451 kcals per serving

Kcals 451
Fat 12.1g
Sat fat 1.7g
Carbs 59.2g
Sugar 18.6g
Fibre 6.2g
Protein 23.5g
Salt 4.28g

Ingredients

  • 1 tbsp sesame oil
  • 400g mixed stir fry vegetables
  • 300g fresh flat rice noodles
  • 200g cooked, peeled prawns
  • 2 tbsp sweet chilli sauce
  • 2 tbsp light soy sauce
  • ½ lime
  • 1 small chilli, sliced

Method

  1. Heat the oil in a wok or frying pan, then stir-fry the veg over a high heat for approximately 3-4 minutes.
  2. Add the noodles, prawns, sweet chilli sauce and soy sauce and stir fry for a further 3-4 minutes.
  3. To serve, ladle into warmed bowls or plates. Garnish with lime slices and diced red chilli.
Pad Thai with prawns

Sweet and Sour Chicken

Serves 2 - 488 kcals per serving

Kcals 488
Fat 5.3g
Sat fat 1.2g
Carbs 68.8g
Sugar 23.3g
Fibre 3.6g
Protein 41.8g
Salt 1.3g

Ingredients

  • 1 tbsp cornflour
  • 300g chicken breast, diced
  • Frylight
  • 1 small onion, sliced
  • ½ red pepper, deseeded and chopped
  • ½ green pepper, deseeded and chopped
  • 220g tin pineapple in juice, cut into chunks
  • 1 tbsp reduced salt soy sauce
  • 1 tbsp white wine vinegar
  • 1 tsp sugar
  • 1 tbsp ketchup
  • 250g boiled rice
  • 1 spring onion, chopped
  • 1 tsp sesame seeds

Method

  1. Put the cornflour in a large bowl and add the chicken pieces to coat thoroughly.
  2. Place a large frying pan over a medium-high heat and spray with Frylight. Add the chicken and cook, turning often, until cooked through and golden.
  3. Set the chicken aside and place the pan back on the heat. Spray with Frylight and add the onion and peppers, cooking for 3-4 minutes until starting to soften.
  4. Meanwhile, make the sauce by combining the juice from the pineapple, soy sauce, white wine vinegar, sugar and ketchup in a bowl and mixing well.
  5. Add the chicken back to the pan, along with the pineapple chunks and the sauce. Turn the heat down to medium and cook for 5 minutes, stirring regularly.
  6. Serve the sweet and sour chicken with boiled rice, garnished with chopped spring onion and sesame seeds.
  7. *Make this recipe vegan/veggie friendly by swapping the chicken for Quorn vegan pieces.

Chicken Korma

Chicken Korma

Serves 4 - 388 kcals per serving

Kcals 388
Fat 4.2g
Sat fat 0.9g
Carbs 44.1g
Sugar 6.1g
Fibre 5.1g
Protein 46.4g
Salt 1.26g

Ingredients

  • Frylight
  • 2 garlic cloves, finely chopped
  • 1 medium onion, diced
  • 1 tbsp korma curry powder
  • 2 tbsp tomato purée
  • 200g passata with onions and garlic
  • 4 medium chicken breasts
  • 400ml chicken stock
  • Salt and freshly ground black pepper
  • Small handful of fresh coriander, roughly chopped, reserving some for garnish
  • 500g cooked wholegrain rice

Method

  1. Spray a saucepan with Frylight and place over a medium heat. Sauté the garlic and onion for 5 minutes, or until soft. Add the chicken and stir-fry for a further 5 minutes, until browned.
  2. Add the tomato purée, curry powder, passata and stock, season and stir.
  3. Bring to the boil then reduce to a low heat. Simmer, stirring occasionally for 15-20 minutes, or until the chicken is cooked through.
  4. Remove from the heat and stir in the coriander. Serve with wholegrain rice.
  5. *Make this recipe vegan/veggie friendly by swapping the chicken for Quorn vegan pieces and the stock for vegetable stock.

Pad Thai with prawns

Hawaiian Pitta Pizza

Serves 2 - 279 kcals per serving

Kcals 279
Fat 5.8g
Sat fat 3.1g
Carbs 38g
Sugar 12.2g
Fibre 5.5g
Protein 17g
Salt 1.65g

Ingredients

  • Frylight
  • ¼ onion, finely diced
  • 1 garlic clove, crushed
  • 200ml passata
  • 1 tsp dried basil
  • Salt and pepper to season
  • 2 wholemeal pitta breads
  • 2 slices of lean ham, cut into 2cm pieces
  • 2 rings of tinned pineapple, chopped
  • 40g grated mozzarella

Method

  1. Preheat the oven to 240°C/220°C Fan/Gas mark 8.
  2. Place a small frying pan over a medium-high heat and spray with Frylight.
  3. Add the onion and cook for 2-3 minutes until starting to soften.
  4. Add the garlic to the pan and cook for a further minute. Then add the passata, dried basil and season with salt and pepper. Reduce the heat to low and simmer for 5 minutes.
  5. Put the pittas on a baking tray and top with a little of the sauce, leaving 1/2cm-1cm gap around the edges.
  6. Scatter over the ham and pineapple, and top with the mozzarella.
  7. Cook in the oven for 5 minutes until the cheese has melted and the pitta is crisp around the edges.
  8. *Make this recipe veggie friendly by swapping the ham for ham style Quorn pieces.

King Prawn Paella

King Prawn Paella

Serves 2 - 433 kcals per serving

Kcals 433
Fat 2.6g
Sat fat 0.7g
Carbs 81.1g
Sugar 12.8g
Fibre 9.0g
Protein 26.3g
Salt 2.84g

Ingredients

  • Frylight
  • 1 medium onion, diced
  • 1 medium pepper, deseeded and chopped
  • 1 clove garlic, crushed
  • 150g arborio (risotto) rice, dried
  • ½ tsp saffron
  • 400ml chicken stock
  • 150g king prawns, cooked
  • 100g frozen peas
  • Handful fresh parsley, chopped
  • Lemon wedges to serve

Method

  1. Heat a large frying pan and spray with Frylight. Add the onion, pepper and garlic until soft.
  2. Add the rice, saffron and paprika and give it a constant stir for about a minute to mix well.
  3. Pour in the stock and simmer for 15 minutes until tender (add more water if you need to).
  4. Add the prawns and peas for the last few minutes until heated through. Stir through the parsley, add some seasoning to taste if required and serve with the lemon wedges.
  5. *Make this recipe vegan/veggie friendly by skipping the prawns.

Tofu, Broccoli & Cashew Stir Fry

Tofu, Broccoli & Cashew Stir Fry

Serves 2 - 512 kcals per serving

Kcals 512
Fat 21.0g
Sat fat 3.5g
Carbs 58.2g
Sugar 15.5g
Fibre 10.2g
Protein 23.7g
Salt 2.02g

Ingredients

  • 1 tbsp toasted sesame oil
  • 100g broccoli florets
  • 1 red chilli, deseeded
  • 1 garlic clove, crushed
  • 400g mixed vegetable stir fry pack
  • 200g tofu
  • 1½ tbsp hoisin sauce
  • 1 tbsp soy sauce
  • 30g unsalted cashew nuts
  • 250g cooked wholegrain rice

Method

  1. Place a wok over a medium-high heat and add the sesame oil. Once hot add the broccoli and cook for 2-3 minutes.
  2. Next add the chilli and garlic, and cook for a further 2 minutes before adding the stir fry veg and tofu. Cook for 5 minutes, stirring frequently.
  3. Add the hoisin and soy sauce to the wok along with the nuts, and heat through for 2 minutes. Serve hot with wholegrain brown rice.
Tofu, Broccoli & Cashew Stir Fry

Butter Chicken

Serves 4 - 509 kcals per serving

Kcals 509
Fat 11.5g
Sat fat 1.8g
Carbs 59.6g
Sugar 10.3g
Fibre 6.4g
Protein 44.7g
Salt 1.0g

Ingredients

  • 500g chicken breast fillets, diced
  • For the marinade

  • 1 lemon, juiced
  • 2 tsp ground cumin
  • 2 tsp paprika
  • 1-2 tsp chilli powder
  • 200g low-fat natural yogurt
  • For the curry

  • Frylight
  • 1 large onion, chopped
  • 3 garlic cloves, crushed
  • Thumb-sized piece ginger, grated
  • 1 tsp garam masala
  • 2 tsp ground fenugreek
  • Salt and pepper to season
  • 3 tbsp tomato purée
  • 300ml chicken stock
  • 50 flaked almonds
  • To serve

  • 240g brown basmati rice

Method

  1. Mix the marinade ingredients together in a bowl. Add the chicken pieces and coat well in the marinade. Cover and place in the fridge for at least 1 hour – ideally overnight.
  2. Place a large pan over a medium-high heat and coat with Frylight. Add the onion, garlic, ginger and season with salt and pepper. Fry for 5-10 minutes until softened.
  3. Add the spices and tomato purée and cook off for a further 2 mins until fragrant.
  4. Tip in the stock and marinated chicken, including any marinade left in the bowl.
  5. Simmer for 15 minutes until the chicken is cooked through.
  6. Meanwhile, cook rice according to packet instructions. Serve alongside the curry with a sprinkling of flaked almonds.
  7. *Make this recipe vegan/veggie friendly by swapping the chicken for Quorn vegan pieces, the yogurt for coconut yogurt and the stock for vegetable stock.

Tofu, Broccoli & Cashew Stir Fry

Cauliflower Crust Pizza

Serves 2 - 295 kcals per serving

Kcals 295
Fat 14.4g
Sat fat 7.5g
Carbs 18.5g
Sugar 12.7g
Fibre 7.1g
Protein 24.0g
Salt 2.1g

Ingredients

  • 1 medium head cauliflower
  • 100g grated mozzarella
  • ½ tsp dried oregano
  • 1 ½ tsp dried basil
  • 1 tsp garlic powder
  • ½ salt
  • 1 medium egg
  • 4 tbsp passata
  • Fresh basil (optional)

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas Mark 6.
  2. Place the cauliflower florets into a food processor and blitz into small pieces, resembling couscous. If you don’t have a food processor, grating the cauliflower with a box grater also works.
  3. Transfer to a microwave-safe bowl and microwave on medium/full power for 4-5 minutes until soft. Leave to stand for a couple of minutes to cool slightly.
  4. Place the cooked cauliflower in a clean kitchen towel and squeeze over a bowl or sink to remove as much moisture as possible.
  5. Return the cauliflower to the bowl and add half the mozzarella, the oregano, ½ tsp dried basil, ½ tsp garlic powder, salt and the egg. Combine well to form a doughy mixture.
  6. Line a baking sheet or pizza tray with parchment paper. Tip the mixture onto the centre of the tray and shape to form a pizza base, moulding the edges to form a 'crust'.
  7. Bake for 20-25 mins until golden brown.
  8. Meanwhile, combine the passata, remaining garlic and dried basil in a small bowl to form a pizza sauce.
  9. Top the baked pizza base with the tomato sauce and remaining mozzarella, then return to the oven for a further 10 minutes, or until the cheese has melted and bubbling.
  10. Serve topped with some fresh basil as desired.
Simple supers

Chicken Quesadillas

Serves 2 - 500 kcals per serving

Kcals 500
Fat 15.1g
Sat fat 6.4g
Carbs 47.6g
Sugar 12.4g
Fibre 10.5g
Protein 41.5g
Salt 2.2g

Ingredients

  • Frylight
  • 200g raw chicken breast, cut into strips
  • ½ red pepper, deseeded and chopped
  • 2 tbsp of sweetcorn kernels
  • 2 tbsp of frozen peas, thawed
  • 1 tbsp fajita seasoning
  • 60g lettuce leaves
  • 50g cucumber, chopped
  • 6 cherry tomatoes, halved
  • 2 large wholemeal tortillas
  • 40g reduced fat cheddar cheese, grated
  • 2 tbsp guacamole
  • 2 tbsp fresh tomato salsa

Method

  1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the chicken and cook for 2 minutes until sealed all over.
  2. Add the pepper, sweetcorn, peas and fajita seasoning and mix well. Cook for a further 5 minutes, until the chicken is cooked.
  3. Meanwhile, prepare the side salad of lettuce cucumber and tomatoes, and split between two plates.
  4. Put another clean frying pan over a medium heat and spray with Frylight. Place one tortilla in the pan and top with the chicken and veg mix, then sprinkle over the cheese. Top with the other tortilla and press down firmly.
  5. Once the bottom tortilla is golden, carefully turn over, spraying the pan with Frylight again as you do. Cook on the other side for 2 minutes until the bottom tortilla turns golden.
  6. Remove from the pan and cut into quarters. Serve two wedges with side salad and a tbsp each of guacamole and fresh salsa.
  7. *Make this recipe vegan/veggie friendly by swapping the chicken for Quorn vegan pieces and the cheese for vegan cheese.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.