take aWaY

ReCIPeS aND tIPS tO HeLP take aWaY tHe JUNk FOOD

Contents

Chunky Chips 2

Burgers 3

Pizza 5

Beef Stir-Fry 6

Creamy Pasta 8

Meat Pie 9

Chicken Nuggets 10

Breakfast Smoothie 11

Chocolate Brownies 12

Fruit Strudel 13

If you are one of the 2.6 million Australians

who eat at a fast-food chain on a given day,

these recipes are for you.

Learn the true cost of buying takeaway meals and save your family’s

time, money and health by cooking at home more often.

Recipes © State of Western Australia, 2011 reproduced with permission.

The average Australian family spends one out of every three dollars of their food budget on meals purchased away from home. These meals are often high in salt, sugar, fat and energy (kilojoules). They also contribute to poor health.

Children who eat takeaway foods regularly are less likely to be getting enough important nutrients like fibre, vitamins and minerals needed to grow and develop. These bad eating habits are setting them up for poor health later in life.

HOW TO USE THIS BOOKLET

1 23 4

Look for the picture of the person walking at the bottom of the recipe pages. It tells you how many minutes of exercise it would take to burn off the extra energy if an 80kg adult ate the takeaway version instead.

If you need to feed more than four people, simply add some more vegetables, and serve with a side salad or wholemeal bread.

Look for this picture to see how much healthier the homemade versions are. The amount of kilojoules, fat, sugar and salt are shown for time recipe and for the takeaway version.

Cook one of these recipes instead of getting takeaway. Each recipe takes less than 30 minutes to cook and costs less than $15 to feed 4 people.

Fast food is bad news for the waistline and increases the risk of developing health problems.

1

Why Eat At Home?

Chunky Chips

HEALTHY OPTION Serve size: 120gKilojoules: 341 kJFat: 9.72g – 2 teaspoonsSaturated fat: 0.72gSalt: Less than ¼ teaspoonCost: $0.50

JUNK OPTIONServe size: 104gKilojoules: 1540 kJFat: 19.8g – 4 teaspoonsSaturated fat: 2.3gSalt: 2.3g – ½ teaspoonCost: $2.35

2

fast factStaple pantry items

can be used for many recipes and are worth

the investment.

Preparation time: 5 minutesCooking time: 30 minutesServes: 4

Ingredients• 4 medium - large potatoes* • 1 tablespoon vegetable oil • ¼ teaspoon ground chilli (optional) • 1 teaspoon paprika

Total - $2 1. Turn oven to 200°C. Put a piece of foil on

the tray and brush with half the oil. 2. Wash potatoes. Prick them with a fork. 3. Microwave potatoes on HIGH 8-10

minutes (until tender but not soft). Then leave to cool.

4. Cut potatoes lengthwise into wedges or chips.

5. Arrange chips on tray. Brush chips with the oil.

6. Sprinkle chips with the spices. Bake on top oven shelf for 20 minutes or until crispy.

* Or 1 large sweet potato

Preparation time: 15 minutesCooking time: 10 minutesServes: 4

Pattie Ingredients• 400g chicken mince (or lean beef mince) • 100g mushrooms, finely chopped • 1 stick celery, finely chopped • 1 onion, finely chopped • 1 teaspoon dried parsley • 1 egg • 2 teaspoons reduced-salt soy sauce • 2 slices bread • Olive or canola oil spray

To serve • 4 wholemeal rolls • 3 lettuce leaves, shredded • 1 tomato, sliced • ¼ cucumber, sliced • 2 tablespoons sweet chilli sauce

Total - $12

1. Use a grater to grate the bread into breadcrumbs.

2. Finely chop the mushrooms, celery and onion. 3. Place mince in a large bowl and add the egg,

vegetables and enough breadcrumbs to make a soft but manageable texture.

4. Divide mixture into six and shape into round patties larger than the width of the rolls.

5. Spray a non-stick pan with oil and cook for 4-5 minutes on each side until brown and cooked through.

6. Serve on a roll spread with sweet chilli sauce with lettuce, tomato and cucumber slices.

Burgers

It would take 58 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a takeaway burger and fries instead of a home made burger and chips.

WALK IT OFF

JUNK OPTIONServe size: 200gKilojoules: 2060 kJFat: 26.9g – 5 teaspoonsSaturated fat: 10.6gSalt: 2.4g – ½ teaspoonCost: $3.65

HEALTHY OPTION Serve size: 286gKilojoules: 1911 kJFat: 13.4g – 3 teaspoonsSaturated fat: 3.3gSalt: 1.8g – 1/3 teaspoonCost: $3.00

3

Fast FactTakeaway meals are expensive,

unhealthy, made from poor

quality ingredients and are not as

convenient as you may think.

4

It would take 53 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a takeaway or delivered pizza instead of a home made one.

WALK IT OFF

Preparation time: 5 minutesCooking time: 10-15 minutesServes: 4

Ingedients• 2 x 25cm pizza base or Turkish bread* • ¼ cup tomato pasta sauce • 100g ham, chopped • 225g canned pineapple pieces • 100g mushrooms, sliced** • 100g reduced-fat cheese, grated • 1 tablespoon chopped basil or • 1 teaspoon dried basil

Total - $10

1. Preheat oven to 200˚C. 2. Spread pizza base with pasta sauce. 3. Top with ham, pineapple, mushrooms

and cheese. Sprinkle with herbs. Bake for 10-15 minutes until heated through and browned.

* Use Lebanese bread, pitta bread or even rolls cut in half instead of Turkish bread.

** Add sliced capsicum, tomato, spinach and corn to add variety and make this pizza more filling.

JUNK OPTIONServe size: 212gKilojoules: 2556 kJFat: 56.4g – 11 teaspoonsSaturated fat: 28.4gSalt: 6.6g – 11/3 teaspoonsCost: $5.50

Pizza

HEALTHY OPTION Serve size: 235gKilojoules: 1375 kJFat: 9.6g – 2 teaspoonsSaturated fat: 4.5gSalt: 2.3g – ½ teaspoonCost: $2.50

5

Preparation time: 15 minutesCooking time: 10 minutesServes: 4

Ingredients• 100g dried egg noodles, cooked • 2 teaspoons oil • 400g rump steak, sliced* • 1 medium brown onion, diced • 2 cloves garlic, crushed • 1 teaspoon ginger, peeled and grated • ½ head broccoli, cut into florets** • 100g snow peas, ends and strings removed** • 2 tablespoons water • 1 teaspoon plain flour • ½ tablespoons reduced-salt soy sauce • 1 tablespoon oyster sauce • 1 teaspoon chilli sauce

Total - $12

1. Prepare noodles following packet directions. 2. Heat oil in pan, stir-fry beef in two batches,

set aside and keep warm. 3. Add onion, garlic and ginger, cooking until

onion is translucent. 4. Add broccoli, snow peas and water,

cooking until vegetables soften. 5. Return beef to pan. 6. In a small bowl combine water, flour

and sauces. 7. Stir through beef and vegetables and allow

to bubble and thicken.

* Replace beef with lamb, chicken or fish.** Use 2 cups of frozen vegetables instead

of broccoli and snow peas.

Beef Stir-Fry

It would take 58 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose takeaway noodles instead of a this homemade version.

WALK IT OFF

JUNK OPTIONServe size: 407gKilojoules: 3070 kJFat: 24.3g – 5 teaspoonsSaturated fat: 3.6gSalt: 5.1g – 1 teaspoonCost: $10.95

HEALTHY OPTION Serve size: 343gKilojoules: 1773 kJFat: 11.8g – 2 teaspoonsSaturated fat: 4.2gSalt: 1.2g – ¼ teaspoonCost: $3.00

6

7

Preparation time: 10 minutesCooking time: 10 minutesServes: 4

Ingredients• 350g penne pasta • 1 onion, diced • 2 cloves garlic, chopped • 150g lean leg ham, sliced • 250g mushrooms, sliced* • 1 bunch English spinach, washed and chopped* • 375mL can low-fat evaporated milk • 2 teaspoons plain flour • 2 tablespoons fresh parsley, chopped • 50g grated Parmesan cheese

Total - $12

1. Cook pasta in boiling water according to packet directions and drain.

2. Lightly cook onion and garlic in a non-stick pan with a little water until onion is soft.

3. Add ham and mushrooms and cook until mushrooms are golden brown, adding a little water if they stick to the pan.

4. Add spinach and cook until spinach is wilted. Add milk to vegetables and heat through.

5. In a small bowl mix flour with a little water to a smooth paste.

6. Add flour paste to vegetable mixture and bring to the boil.

7. Add pasta to the pan and stir to heat through.

8. Add parsley and cheese and mix well. 9. Serve immediately.

* Use 2 cups of frozen vegetables instead of mushrooms and spinach. Add in step 6.

It would take 45 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a creamy takeaway pasta and fries instead this homemade version.

WALK IT OFF

JUNK OPTIONServe size: 344gKilojoules: 2900 kJFat: 33.2g – 6 teaspoonsSaturated fat: 20.7gSalt: 3.2g – 1½ teaspoonsCost: $12.40

HEALTHY OPTION Serve size: 482gKilojoules: 1892 kJFat: 8.4g – 2 teaspoonsSaturated fat: 3.8gSalt: 2.4g – ½ teaspoonCost: $3.00

8

Creamy Pasta

WALK IT OFF

9

Preparation time: 10 minutesCooking time: 25 minutesServes: 4

Ingredients• 2 teaspoons vegetable oil • 1 onion, diced • 350g lean beef mince • 2 medium carrots, diced • 1 cup frozen peas • 1 cup beef stock • 4 tablespoons tomato sauce or relish • 2 tablespoons flour • ¼ cup water • 1 sheet frozen reduced-fat puff pastry

Total - $8

1. Heat oil in a heavy bottomed pan. Add onion and cook over medium heat for a couple of minutes; add mince and brown.Add carrot, peas, stock and tomato sauce or relish and cook, covered, for 10 minutes.

2. Mix flour and water together to a paste and add to meat; stir until sauce has thickened.

3. Add mixture to a large oven-proof dish.4. Top with the sheet of pastry, and press

edges down to seal. Cut off any excess pastry and then pierce with a fork or knife to allow steam to escape.

5. Bake at 180°C for a further 15 minutes or until pastry is flaky and golden.

Meat Pie

It would take 15 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a takeaway or frozen meat pie instead of this homemade version.

JUNK OPTIONServe size: 175gKilojoules: 1880 kJFat: 25.4g – 5 teaspoonsSaturated fat: 11.4gSalt: 2.2g – ½ teaspoonCost: $3.50

HEALTHY OPTION Serve size: 250g Kilojoules: 1590 kJ Fat: 17g – 3 teaspoonsSaturated fat: 4g Salt: 1.1g – Less than ¼ teaspoonCost: $2.00

Preparation time: 5 minutesCooking time: 10 minutesServes: 4

Ingredients• 400g chicken breast, cut into 4cm chunks• 200g tub light natural yogurt*• 1 cup dried breadcrumbs• 1 tablespoon vegetable oil

Total - $6.50

1. Put the yogurt and breadcrumbs in separate bowls.

2. Dip the chicken, one at a time, in the yogurt and then press down in the crumbs to coat.

3. Repeat with remaining chicken.4. Heat oil in a large frying pan.5. Cook chicken over a medium heat, stirring

constantly for about 10 minutes until outside is brown and crunchy and chicken is cooked through.

* Use 1 beaten egg or 150ml milk instead of yogurt.

WALK IT OFF

JUNK OPTIONServe size: 100g (6 nuggets)Kilojoules: 1160 kJFat: 17.9g – 3 teaspoonsSaturated Fat: 2.8gSalt: 1.1g – Less than ¼ teaspoonCost: $5.50

10

HEALTHY OPTION Serve size: 100g Kilojoules: 465 kJFat: 1.6g – 1/3 teaspoonSaturated Fat: 0.4gSalt: 0.5g – Less than ¼ teaspoonCost: $1.60

It would take 15 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose takeaway or frozen nuggets instead of these homemade ones.

Chicken Nuggets

WALK IT OFF

11

Preparation time: 2 minutesCooking time: 1 minutes

Ingredients• 1 cup skim milk• ½ cup light natural yogurt• 1 tablespoon honey• 1 banana, chopped*• 1 tablespoon rolled oats

Total - $2.50

1. Place all ingredients in a blender, or jug with a stick mixer.

2. Blend until smooth and frothy.

* Use ½ cup of fresh, frozen or canned fruit.

It would take 30 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a takeaway smoothie instead of this homemade version.

JUNK OPTIONServe size: 450mlKilojoules: 1764 kJ Fat: 15.3g – 3 teaspoonsSaturated Fat: 3.6g Salt: 0.1g – Less than ¼ teaspoonCost: $5.95

HEALTHY OPTION Serve size: 400mlKilojoules: 1254 kJFat: 1.1g – Less than ¼ teaspoonSaturated Fat: 0.6gSalt: 0.1g – Less than ¼ teaspoonCost: $2.50

Breakfast Smoothie

WALK IT OFF

12

Chocolate Brownies

It would take 25 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a bought brownie instead of this homemade version.

JUNK OPTIONServe: 45gKilojoules: 1020 kJ Fat: 15.3g – 3 teaspoonsSaturated fat: 12.3gSalt: 0.1g – Less than ¼ teaspoonCost: $3.00

HEALTHY OPTION Serve: 50g Kilojoules: 535 kJ Fat: 5.4g – 1 teaspoonSaturated fat: 1.7gSalt: 0.1g – Less than ¼ teaspoonCost: $0.65

Preparation time: 5 minutesCooking time: 30 minutesServes: 8

Ingredients• 1 cup unsweetened apple purée/sauce• 1/3 cup cocoa• ¾ cup self-raising flour• ½ cup sugar• ½ cup dark chocolate chips• ¾ cup (70g) walnuts, chopped

Total - $5.20

1. Preheat the oven to 175°C and lightly spray or oil a 20x20cm baking dish.

2. Place apple purée in a medium-sized bowl. 3. Sift in the cocoa and flour. Add the sugar

and mix until just combined. 4. Gently stir in the chocolate chips

and the walnuts. 5. Transfer to the prepared baking dish 6. Bake for 25 minutes or until the centre feels

set and fudgy when a skewer is inserted.7. Cool in the pan for 5 minutes before turning

out. Cool completely before slicing into 8 squares.

Preparation time: 5 minutesCooking time: 25 minutesServes: 4

Pattie Ingredients• 800g can apricots, drained*• 1 tablespoon honey • 1 teaspoon cinnamon • 4 sheets filo pastry or 1 sheet puff pastry• Olive or canola oil spray

Total - $6

1. Preheat oven to 200 °C.2. Combine apricots, honey and cinnamon

in a small bowl. 3. Lightly spray pastry with oil. 4. Lay pastry sheets on top of each other

then spoon apricot mixture along the centre length.

5. Fold pastry to encase, tucking neatly into a roll.

6. Bake for 20-25 minutes until golden brown and crispy.

* Use a 400g can pie apple instead of apricot or any other drained canned fruit.

Apricot Strudel

It would take 10 minutes of brisk walking, swimming or team sport to burn off the extra energy if you choose a takeaway fruit pie instead this homemade version.

WALK IT OFF

JUNK OPTIONServe size: 80gKilojoules: 970 kJFat: 13.4g – 3 teaspoonsSaturated fat: 3.2gSalt: Less than ¼ teaspoonCost: $2.25

HEALTHY OPTION Serve size: 170gKilojoules: 788 kJFat: 3.9g – 1 teaspoonSaturated fat: 0.3gSalt: Less than ¼ teaspoonCost: $1.50

13

For more information and recipes visit:

www.foodcentsprogram.com.auFor additional copies of the FOODcents resources,visit dohpackcentre.com.au/doh

© Department of Health Western Australia, 2011.

Department ofHealth