It’s no secret that we Brits love to indulge in delicious takeaway food, but what if there was a way to still enjoy the same dish, but in a healthier way?
Fraser Reynolds is a nutrition coach who makes content online to help people achieve their goals, but still enjoy the dishes they love to eat.
Fish and chips is an absolute classic feel-good Friday meal, but this meal averages about 1,000 calories, which is half of a woman’s daily calorie intake.
Fraser’s recipe of the dish nearly halves the amount of calories it would be if you picked one up from your local chippy.
Fraser told MailOnline: ‘I like to show that with minor tweaks we can still make the food taste just as good (sometimes better) than our local takeaway. I also understand that every penny is precious right now, so keeping meals affordable in my opinion is a must.’
Fraser Reynolds is a nutrition coach who creates online content to help people achieve their goals while still enjoying the foods they love to eat
Fraser is pictured with his Five Guys grilled cheeseburger which he says is the “best burger you’ll ever taste”
If you got a grilled chicken wrap from Nando’s and some peri-peri salted fries on the side, it would set you back 1,006 calories. But Fraser’s recipe is 284 fewer calories and more cost-effective.
Fraser says takeaways tend to use more high-calorie and processed ingredients, with the majority frying their food in oil. His recipes can be made in the air fryer or oven and use spray oil, which is much healthier for you than regular oil.
He also added that takeaways tend to use a lot of heavy creams and unhealthy sauces, while his recipes are often paired with a homemade sauce that can save you “hundreds of calories.”
Fraser recommends sticking to one takeout meal a week, adding, “I always say your diet should be 80 percent nutritious and 20 percent tasty.”
“No food is off limits, and if you can fit a takeaway into your calorie budget or diet strategy, you absolutely should.
‘Limiting yourself to the so-called ‘healthy diet’ is often unsustainable in the long term. I wouldn’t support a life without your favorite food.’
Five Guys grilled cheeseburger
Serves 1
537 calories, 27 g protein, 21 g fat, 56 g carbohydrates
Ingredients
1 brioche bun
1 steak burger
1/2 onion
1 tsp. Brown sugar
10g mayonnaise, ketchup and mustard
1 tbsp. Water
2 cheesy slices
This Five Guys grilled cheeseburger fakeaway contains 537 calories and looks delicious
Method
Spread mayonnaise on both sides of a brioche bun and cut half an onion into rings.
Sauté the onion with a teaspoon of brown sugar and some water in a sizzling skillet. Cook slowly for a caramelized effect.
Add a beef burger and crush it with a spatula.
Add the buns to the pan and top with two slices of cheese along with the patty and grilled onions.
Add a splash of tomato sauce and mustard, then assemble the burger and wrap in aluminum foil – true Five Guys style.
Fish and chips in beer batter
Serves 2
Each serving: 557 calories, 38 g protein, 8.5 g fat, 80 g carbohydrates
Ingredients
2 fresh fish fillets (he used haddock)
400 grams of potatoes
160 g of flour
200ml beer
1/2 teaspoon baking powder
1 teaspoon of salt
30ml vinegar
1 tbsp oil
Fraser shares his recipe for fish and chips in beer batter, which he pairs with tartar sauce, mushy peas, a slice of lemon and some pickled onions
Method
The first step is to peel and cut some potatoes and then put them in the air fryer at 200 degrees for 20 minutes – if you don’t have an air fryer you can use a regular oven.
While they cook away, place a small bowl of plain flour, a teaspoon of baking powder and a pinch of salt in a larger bowl and mix together.
Next, open a can of beer and gradually add the beer until it has a thick but loose consistency, then dip your fish into the batter.
Smear some oil on the fish before putting it in your air fryer – or oven – at 200 degrees for 15 minutes.
Take out your chips and add a tablespoon of oil, a pinch of salt and some vinegar to taste. Set it to 190 degrees for seven minutes.
Serve with a slice of lemon and some peas – either mushy or garden – tuck in and enjoy.
Katsu chicken and salt and pepper chips
Serves 2
Each serving 632 calories, 39 g protein, 25 g fat, 59 g carbohydrate
Ingredients
400 grams of chicken
1 tbsp oil
1 tbsp sesame oil
2 tbsp soy sauce
1 tbsp five spice
1 tbsp garlic salt
1/2 pack of katsu crumb
1 pack of katsu sauce
1/2 onion
1 pepper
400 grams of potatoes
1 chili pepper (optional)
This Katsu Chicken looks yummy, but it’s also better for you and far fewer calories than ordering from a takeout restaurant
Method
Cut your potatoes into fries and put the chopped bell pepper, onion and chilli in a bowl. Then add the sesame oil, soy sauce, garlic salt, five spice and oil.
Mix everything together and then put it in the airfryer – or oven – for 20 minutes at 200 degrees and shake halfway through the cooking time.
Then bread your chicken in the katsu breadcrumbs and put them in the airfryer or oven at 190 degrees for 17 minutes.
To finish, heat the katsu sauce and pour it over the finished dish.
Nando’s chicken wrap and peri peri salted fries
Serves 1
722 calories 46g protein 18g fat 90g carbohydrates
Ingredients
1/2 pack of Nando’s seasoning
15g Perinaise sauce
15g chilli jam
150 g chicken salad
20 g halloumi
15g peri peri salt
Few sprays of oil
200 grams of potatoes
15g honey
1 tortilla wrap
This fakeaway from Nando is almost 300 calories less than ordering from the restaurant
Method
Coat your chicken in the Nando’s seasoning and drizzle with the oil, then put it at 190 degrees for 17 minutes.
While that is cooking, cut the potatoes into wedges and cover with the peri peri spices and cook at 200 degrees for 20 minutes.
To make the glaze, add Nando’s sauce and honey. When the chicken has four minutes left, brush with the glaze and continue cooking.
Put the halloumi in the airfryer or oven at 200 degrees for four minutes.
Then put the chili jam, perinaise, lettuce and then the chicken and halloumi in the tortilla wrap and fold it. Put it in the airfryer at 200 degrees for three minutes.
Sweet and sour chicken
For 4 persons
Each serving (not including rice) 412 calories, 34 g protein, 9 g fat and 48 g carbohydrates
Ingredients
600 grams of chicken
1 onion
2 peppers
6 slices of pineapple
1/2 juice from a pineapple can
4 tbsp tomato ketchup
1 tbsp malt vinegar
2 tbsp honey
2 tbsp brown sugar
1 tsp Lazy garlic & ginger
30 ml dark soybean
80g cornmeal
1 tbsp sesame oil
While many would pick up the phone and call their local takeout for sweet and sour chicken, why not try Fraser’s recipe?
Method
Add chopped chicken breast to a bowl with the soy sauce, sesame oil, ginger and garlic and mix everything, then add the cornflower.
Then you put the chicken in the airfryer at 200 degrees for 17 minutes.
for the sauce, add pineapple juice, tomato ketchup, honey, malt vinegar and brown sugar to a bowl and mix.
Put the chopped onion and bell pepper in a pan, then add the sauce and pineapple chunks.
When the chicken is done, add it to the pan and mix.
Plate of rice (optional).