12WBT Penang Chicken vs Takeaway

Nutrition // Georgina Moore

Often takeaway is considered to be the quick, easy and cheap option, but guess what? That’s not always the case! Want proof? We’ve decided to “compare the pair” in regards to time, money and nutrition of a takeaway meal option verses the same tasty 12WBT take on the recipe.

12WBT Penang Chicken

  • Recipe:12WBT Penang Chicken
  • Time: this 12WBT recipe takes approximately 45 minutes to chop, prepare and serve
  • Cost: $18.50 for 6 serves which equates to $3.08 per serve
  • Nutrition (per serve): Energy: 300 calories, Total fat: 8.2g, Sodium: 364mg

Takeaway Penang Chicken

  • Recipe: Takeaway Thai Penang Chicken
  • Time A take away option will take around the same 45 minutes, taking into account everything from placing the phone order, paying, driving there and back, etc.
  • Cost: A take away option will cost you just under $17 per serve for just the curry.
  • Nutrition (per serve): Energy: 472 calories, Total fat: 33.9g, Sodium: 786mg

The verdict? It takes just as long to prepare a healthy and cheaper 12WBT Penang Chicken as it does to pick up a more expensive and much less nutritious takeaway option. I know which one I’d choose!

Also read: How to Navigate Dinner Invitations When Trying to Lose Weight

Want to try it for yourself? Here you go:

Free Recipe: Penang Chicken

6 Serves

35 min prep time

10 min cooking

297 Cal / serve

This tastes just like it came from a restaurant – but healthy!! Thanks Alison for this great family friendly recipe! The recipe serves 6 so some to freeze for another meal or two.


1 tablespoons Red Curry Paste (20g)
800g Raw, Lean Chicken Breast, cut into strips
1 x 400g cans Light Coconut Flavoured Evaporated Milk (400g)
2 teaspoons Fish Sauce (10g)
2 tablespoons Brown Sugar (40g)
2 tablespoons Peanut Butter (40g)
250g Broccoli, cut into florets
150g Snow Peas


1. Heat a large non-stick frying pan over medium heat.
2. Add the curry paste and cook, stirring, for 1 minute. Add the chicken and stir to coat in the paste. Add the coconut milk and cook, stirring often, for 2 minutes (don’t let the mixture boil).
3. Add the fish sauce, sugar and peanut butter. Stir until smooth. Simmer gently for 5 minutes or until the chicken is cooked through (don’t allow the sauce to boil or it will separate).
4. Meanwhile, cook the broccoli and snow peas in steamer set over a saucepan of simmering water for 2-3 minutes or until tender crisp.
5. Divide the chicken, sauce and vegetables among serving plates.


Nutrition Banner