12WBT Penang Chicken vs Takeaway

Nutrition // Georgina Moore // 21 October 2015

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.

Ingredients

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

Method

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.

 

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5 Comments

Meet the Author, Georgina Moore

Dietitian with over ten years of experience in hospitals and private practice, Georgie is a self-confessed fruit and vegie queen with a soft spot for pumpkin. Swapping doughnuts for apples as a child, she is your ultimate shopping list and nutrition planner, keeping your meals in check and your pantry clean. Running marathons in her spare time, she winds down drinking plenty of tea. Read author's full story here

5 Comments

  1. Rachael Reply

    My shops have no coconut flavoured evaporated milk… They have plain evaporatedor regular cocnut milk…how can I make a substitute?

    1. Leila Nemra Reply

      Hi Rachael,

      We suggest using low fat coconut cream or milk rather than the regular, as this will contain less calories. If you have questions or need help about recipes in your 12WBT Meal Plans, please click the “Have a question, need help?” link above so that we can assist you directly.

      Leila
      12WBT Support Crew

  2. Nat Reply

    Hi Mish, I’ve been listening to “Fat Chance: Fructose 2.0″ a lecture given to students by Dr Robert Lustig, via the University of California on research on metabolic syndrome and the effect of fructose, sucrose and also ethanol on the body’s biochemistry. see it on u-tube. It’s very interesting. My question is: How does this “understanding” fit with the menu and meals you provide?
    best wishes, Nat

    1. Leila Nemra Reply

      Hi Nat – Our 12WBT Meal Plans aim to use wholefoods, close to nature, so you will see that we do use fruit in some of our breakfast recipes. We encourage people to cut back their intake of alcohol and sugar for good health as well.

      All the best,
      Leila
      12WBT Support Crew

  3. Megan Reply

    OMG this is fantastic…amazing. I’ve made mine with yellow curry paste as my kids and I have a low tolerance for hot curries.

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