Homemade Chinese Takeaway

Sweet and sour chicken without the greasy batter, low calorie beef and broccoli stir-fry, grilled prawn toast and baked vegetable spring rolls. Enjoy the UK’s most popular takeaway without having to worry about your waistline.

Ingredients (serves a big buffet for two, all from Tesco)

Sweet and Sour Chicken

Sweet and Sour Chicken

  • Chicken breast fillet portions – 300g
  • Cornflour – 1 tbsp
  • Coconut oil – 5g
  • Peppers – 200g
  • Egg fried rice – 250g

For the Sauce

  • Light brown soft sugar – 75g (use white sugar if you prefer)
  • Apple cider vinegar – 1 tbsp
  • Light soy sauce – 1 tbsp
  • Chopped garlic – 5g
  • Ketchup – 2 tbsp
  • Cornflour – 1 tbsp
  • Water – 1 tbsp

Method

Firstly, prepare your sauce by adding sugar, vinegar, soy sauce, garlic and ketchup to a small pan. Bring to the boil, stirring regularly. Mix the cornflour with water then add to the sauce. Stir until thickened and reduce to a low heat.

Place the chicken and cornflour in a bag, seal and shake until the chicken is coated. Add coconut oil to a pan and cook chicken over a medium heat for about five minutes.

Chop your peppers and add to the chicken, cooking over a medium heat until chicken is browed and cooked through. Add your sauce to the pan and mix well.

Microwave egg fried rice and serve.

Nutrition 

  • Protein – 97.7g
  • Carbohydrates – 200.3g
  • Fat – 16.1g

Calories per serving – 676

Grilled Prawn Toast

Grilled Prawn Toast

  • Raw peeled King Prawns – 165g
  • Egg white – 1
  • Thick white toast – 2 slices
  • Toasted sesame oil – 1 tbsp
  • Cornflour – 1/2 tbsp
  • Mixed herbs – desired amount
  • Light soy sauce – 1 tbsp
  • Crushed ginger – 5g
  • Chopped garlic – 5g
  • Sesame seeds – desired amount

Method

Using a sharp knife cut your prawns as finely as possible. This takes a while but it’s worth doing.

Place prawns in a bowl with the egg white, oil, cornflour, mixed herbs, soy sauce, ginger and garlic. Mix all the ingredients thoroughly.

Spread the mixture over your bread then top with sesame seeds. Place them under the grill for around 10 minutes.

Your sesame seeds should be golden brown. Check prawns are cooked by cutting a slice in half, they should be a light shade of pink.

Prepare your prawn toast before the other dishes but cook them last, as they take the least time.

Nutrition

  • Protein – 42.1g
  • Carbohydrates – 56.9g
  • Fat – 35.7g

Calories per serving (one slice) – 365

Low Calorie Beef and Broccoli Stir-fry

Low Calorie Beef and Broccoli Stir-fry

  • Beef medallion steaks – 340g
  • Cornflour – 2 tbsp
  • A pinch of salt
  • Toasted sesame oil – 1 tbsp
  • Chopped garlic – 5g
  • Water – 120ml
  • Broccoli – 200g
  • Vegetable stock pot – 1
  • Light soy sauce – 2 tbsp

Method

Slice your beef into thin strips and place into a bag with one tbsp of cornflour and a pinch of salt, mixing well.

Heat the sesame oil in a pan and cook the beef for about four minutes over a medium heat. Place it into a bowl and set to one side.

Add your garlic to the pan and heat for about a minute, be careful not to burn it. Add water and broccoli to the pan and cook for five minutes.

Meanwhile, mix another tbsp of cornflour, vegetable stock pot and soy sauce in a bowl and add it to the pan, along with your beef.

Cook the entire mixture for about two minutes, until the sauce thickens and serve.

Nutrition

  • Protein – 81.6g
  • Carbohydrates – 26.6g
  • Fat – 23.5g

Calories per serving – 324

Baked Vegetable Spring Rolls

Baked Vegetable Spring Rolls

  • Filo pastry – buy a pack and use desired amount. I made eight with these ingredients.
  • Carrot – 1 large
  • Onion – 1
  • Peppers – 340g
  • Toasted sesame oil – 1/2 tbsp
  • Chopped garlic – 10g
  • Beansprouts – 100g
  • Light soy sauce – 1 tbsp
  • Chinese five spice – 1 tbsp

Method

Firstly, prepare your pastry sheets by cutting them in half. Slice your vegetables into small pieces and mix them together in a large bowl. I found it easier to grate the carrot.

Heat the sesame oil in a pan, add the garlic and cook over a low heat for two minutes. Add the soy sauce and Chinese five spice mix to the vegetables then add to the pan.

Stir-fry for about four minutes then transfer to a sieve to cool down and drain. This will prevent your spring rolls from being soggy and make them easier to wrap.

On a dry surface, place two sheets of pastry on top of eachother in a diamond shape. Add desired amount of vegetable mix onto the sheets and roll. This can be tricky so be careful.

Place them all onto a lined baking sheet and brush the top with a little sesame oil. Bake them in the oven for 10-15 minutes, turning once.

Serve with sweet chilli sauce.

Nutrition

  • Protein – 16.9g
  • Carbohydrates – 98.4g
  • Fat – 13g

Calories per serving (4 spring rolls) – 298

Optional

Once you have prepared all your food, why not add some traditional Chinese snacks.

Fortune Cookies

  • Fortune cookies
  • Spiced or prawn crackers

Tip

The sweet and sour chicken with rice and the beef and broccoli stir-fry can be enjoyed as seperate meals and prepared easily in no time at all.

XIANG YONG (ENJOY)!

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