10 Healthy Versions of Your Favourite Takeaway Dishes

Serves 1

Ingredients 

• 150g chicken breast (rolled flat)
• 200g spud lite potatoes 
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp salt
• 1 tbsp grated parmesan
• 30g light mozzarella
• 20g kellogg’s crumbs (or panic breadcrumbs)
• 1 tbsp grated parmesan
• 1 egg white

Tomato sauce

• 2 tbsp passata
• 1/2 tsp oregano
• Pinch salt
• 1/2 garlic minced

Directions

• Preheat oven to 180*C fan force
• Wash and cut potatoes into fries and allow to soak in water for 20 minutes
• Pat dry and cover in paprika, garlic powder, salt and parmesan then add in a singular later to the one
• Cook for 30-40 minutes or until golden
• Combine tomato sauce ingredients in a bowl and set aside
• Cover chicken in egg whites and then transfer to a plate covered in bread crumbs and parmesan
• Cover chicken in crumbs ensure evenly coated
• Add to the oven with the wedges and cook for 10 minutes on one side then another 10 on the other side or until golden brown
• Take out of the oven top with tomato sauce then mozzarella and place back in the oven till cheese melts
• Serve with a side salad or steamed vegetables 
• Enjoy!

Serves 1

Ingredients 

• 1 MEB food souvlaki 
• 125g pork fillet diced
• 1/4 tomato thinly sliced
• 1/4 red onion thinly sliced
• Pinch fill (optional)
• Salt to season

Pork Marinade

• 1 tsp olive oil
• 1/2 lemon squeezed
• 1 tsp dried oregano
• 1/2 tsp salt

Tzatziki

• 1tbsp low fat greek yoghurt
• 2 tsp finely diced cucumber
• 1/2 garlic clove minced

Feta Chips

• 150g spud lite potatoes
• 1 tsp dried oregano 
• 20g reduced fat feta

Directions

• Preheat oven to 180*C fan force
• Wash and cut potatoes into thick chips and allow to soak in water for 20 minutes
• Pat dry and cover in salt and then add in a singular layer into the oven
• Cook for 20-30 minutes or until golden
• Toss chips in a pinch of salt and oregano and then crumble feta on top 
• Combine pork marinade ingredients, cover pork and add to skewers. Allow to marinade for 20 minutes
• Heat medium fry pan or BBQ on high and cook for for 1/2 minutes each sides or until cooked through
• Combine yoghurt, cucumber garlic and a pinch of salt in a bowl
• Add tzatziki to pita, top with pork tomato, red onion and dill. 
• Enjoy!

Serves 1

Ingredients 

• 100g scotch fillet thinly sliced
• 1/2 green capsicum thinly sliced
• 1/2 red capsicum thinly sliced
• 1/4 brown onion thinly sliced
• 30g provolone cheese
• 1/2 tsp olive oil
• 1 long roll (bakers delight)
• 1 large pickle (optional)

Directions

• Heat medium fry pan on medium to high heat and add olive oil then onion and capsicum and cook till caramelised
• Remove vegetables from pan and increase heat to high and cook till browned 1-2 minutes
• Re-add vegetables to the pan and combine with steak
• Top with cheese and allow to melt
• Add to bread roll and top with pickles if desired
• Enjoy!

Serves 1

Ingredients 

• 125g chicken breast diced 
• 1/4 cup buttermilk 
• 1/2 tbsp soy sauce
• 1 tsp rice wine vinegar
• 1/4 cup plain flour
• 2 tbsp rice flour
• Pinch salt 
• 1/2 cup cooked white rice
• 20 g wilted spinach
• 40g carrots
• 60g fresh cucumber
• 30g bean sprouts
• 50g mushrooms
• 1 fried egg

Marinade

• 1 tbsp brown sugar 
• 1 tbsp soy sauce 
• 1/2 tbsp honey
• 1/2 gochujang
• 1 clove garlic minced
• 1cm ginger grated
• Sesame seeds

Directions

• Add chicken, buttermilk, soy and rune winder vinegar to a bowl
• Cover with cling film and refrigerate for 1 hour
• Meanwhile add marinade ingredients to a bowl and mix
• Add both flours and salt to a large bowl and one by one add chicken (be sure to remove excess buttermilk) 
• Toss chicken in flour until evenly coated
• Spray bottom of air. Fryer with canola oil, add chicken, spray again and cook on 200C for 20 minutes
• After 10 minutes shake chicken in air fryer, spray with coil and cook for remaining 10 minutes
• Once cooked cover in marinade and sesame seeds and mix till evenly coated
• Assemble with rice and cooked vegetables, top with fried egg and top with sesame seeds 
• Enjoy!

Serves 1

Ingredients 

• 100g scotch fillet thinly sliced
• 1/2 green capsicum thinly sliced
• 1/2 red capsicum thinly sliced
• 1/4 brown onion thinly sliced
• 30g provolone cheese
• 1/2 tsp olive oil
• 1 long roll (bakers delight)
• 1 large pickle (optional)

Directions

• Heat medium fry pan on medium to high heat and add olive oil then onion and capsicum and cook till caramelised
• Remove vegetables from pan and increase heat to high and cook till browned 1-2 minutes
• Re-add vegetables to the pan and combine with steak
• Top with cheese and allow to melt
• Add to bread roll and top with pickles if desired
• Enjoy!

Serves 1

Ingredients 

Fried Cauliflower

• 300g cauliflower florets chopped into large chunks 
• 1/2 cup buttermilk
• 1/2 tsp salt
• 1/2 tsp celery salt
• 1 tbsp paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp black pepper
• 1/2 cup plain flour
• Canola oil spray
• 15ml Queens sugar free maple syrup
• 15ml Sriracha 

Corn Ribs

• 1 corn quartered length wats
• 10g feta 

Coleslaw

• 1/4 cup shredded red cabbage 
• 1/4 cup shredded 
• 1 small carrot grated
• 1 tbsp Chobani Greek Yoghurt
• 1 tsp olive oil
• 2 tbsp lemon juice
• Pinch salt and pepper

Directions

• Add cauliflower, buttermilk and spiced to a bowl and cover with cling film. Set aside in the refrigerator for at least 1 hour
• Add flour to a large bowl and cover cauliflower in mixture one by one 
• Place cauliflower in are fryer on 200C, spray with canola oil and cook for 30 minutes until golden brown (flip after 12 minutes and spray again)
• Meanwhile combine maple syrup and sriracha in a small bowl and brush half on to corn
• Halfway through cook of cauliflower add corn to air fryer
• For coleslaw add yoghurt, oil, lemon salt and paper to a bowl and combine
• Add cabbage and carrot and combine
• When cauliflower and corn is done, brush with remaining syrup and sriracha paste and serve 
• Enjoy!

Serves 1

Ingredients 

Beer Battered Fish

• 150g white fish (blue grenadier, flake, rockling etc.)
• 4 tbsp rice flour
• 1/3 cup plain flour
• 1/4 tsp baking soda
• 1/3 cup ice cold beer
• Pinch salt 
• 2 cup vegetable oil

Salt and Vinegar Chips

• 250g spud lite potatoes cut in chips
• 1/4 cup vinegar
• 1L cold water
• 1 tbsp olive oil
• Pinch salt

Tartare Sauce 

• 2 tbsp Chobani Greek yoghurt
• 1/4 tsp dijon mustard
• Pinch salt
• Pinch black pepper
• Pinch dried fill
• 1/2 tbsp diced dill pickles
• 1/2 tbsp diced capers

Directions

• Preheat oven to 180*C fan force
• Wash and cut potatoes into chips and allow to soak in water and vinegar for 30 minutes
• Meanwhile add oil to an oven tray and place in oven to heat
• Remove potatoes from water and pat dry then add to oiled oven tray and bake for 30-40 minutes or until golden brown. Toss is salt when finished
• Add all tartare sauce ingredients to a bowl and combine. Set aside
• Pat fish dry with paper towel and set aside
• Meanwhile add 2 tbsp of rice flour to a flat plate and in a seperate bowl combine plain flour, remaining rice flour, baking soda and then slowly pour and whisk in beer till a batter like consistency is achieved 
• Meanwhile heat oil in a medium saucepan to 180*C
• When oil is to temperate place fish in rice flour for a light dusting then add to batter and cover evenly
• Slowly place in hot oil (place away from body) and cook for 2-3 minutes turning regularly until golden brown
• Serve hot
• Enjoy!

Serves 1

Ingredients 

Chicken

• 150g chicken tenderloins
• 1/2 cup buttermilk
• 1/2 tsp salt
• 1 tsp garlic powder
• 1/2 tsp dried oregano
• 1 tbsp paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp black pepper
• 1/4 cup plain flour
• 1 tbsp Kelloggs crumbs
• 2 tbsp panko bread crumbs
• Canola oil spray
• 30ml Queens sugar free maple syrup

Waffles

• 1/3 cup oats
• 1/3 cup Chobani greek yoghurt
• 3 egg whites
• Pinch baking powder
• Pinch salt

Directions

• Add tenderloins, buttermilk and spices to a bowl and cover with cling film
• Set aside in the refrigerator for at least 1 hours
• After 1 hour take chicken out of the oven and bring to room temperature
• Preheat oven to 180*c fan forced and cover oven tray in baking paper
• Add flour, breadcrumbs and crumbs to a large flat plate and cover tenderloins in mixture one by one
• Place tenderloins on oven tray and spray both sides with canola oil
• Place in the oven and cook for 20 minutes or until golden brown (flip after 12 minutes)
• Meanwhile place oats in a blender and blend to a fine powder
• Add oats and remaining waffle ingredients to a medium bowl and whisk until smooth
• Heat waffle making and spray with canola oil, evenly distributing batter across two sections.
• Cook until golden brown
• Assemble fried chicken on top of waffles and cover in sugar free maple syrup
• Enjoy!

Serves 20

Ingredients 

• 1 block dark chocolate (180g) chopped
• 100g Natvia natural sweetener 
• 125ml almond milk
• 250g vanilla chobani fit
• 90g plain flour
• 50g cocoa powder
• 1/2 tsp baking soda

Directions

• Preheat oven to 160*C fan force. Line a 20cm square pan with baking paper
• In a microwave safe bowl add 120g chopped chocolate melt your chocolate in 30 second spurts. Stir after every 30 seconds till fully melted and allow to cool for 2 minutes
• Add yoghurt and Natvia and whisk until smooth
• Add flour, cocoa powder and baking soda and mix till combined. Add milk and wish till fully incorporated.
• Fold through remaining 60g of chocolate chips 
• Transfer to lined pan and bake for 30 minutes or until and skewer comes out clean
• Remove from oven and allow to cool for 10 minutes then chop into 20 serves
• Enjoy warm!