Takeout might seem like the most convenient option when you’re tired and just want to get dinner on the table. But constantly ordering in doesn’t do wonders for your health — or your budget. So the next time you have the phone in hand, ready to make an order, whip up one of these simple, tasty and nutritious meals instead.
Noodle-based dishes are a big part of many types of ethnic cuisine, but restaurant versions often include unnecessary additives and not nearly as many vegetables and other healthy ingredients as are desirable. But not to worry! This dish uses nutritious buckwheat noodles, lean protein, nuts and a whole lot of veggies for a delicious meal you can feel great about serving.
Peanut chicken soba medley
Serving size 4
- 1 large, boneless, skinless chicken breast
- 250 grams soba noodles
- 2 tablespoons sesame oil
- 1 tablespoon Becel Buttery Taste Margarine
- 1 medium cooking onion, thinly sliced
- 1-1/2 cups small broccoli florets
- 1 medium carrot, peeled and julienned
- 2 bell peppers, julienned
- 1 zucchini, julienned
- 2 cups button mushrooms, sliced
- 1/4 cup soya sauce
- 3 tablespoons smooth, all-natural peanut butter
- 1-1/2 tablespoons apple cider vinegar
- 2 tablespoons shredded ginger
- 1 tablespoon honey
- 1/4 cup crushed peanuts, plus more for garnish
- Cook the soba noodles according to the package instructions, and set them aside.
- Bring a medium pot of water to a boil. Place the chicken breast in the water, and let it cook in boiling water for 18–20 minutes. Remove the chicken from the water, and cut it at the thickest point to see if it is pink. If pink, return it to the water for another 2 minutes or until it is no longer pink inside. Once fully cooked, set it aside, and let it cool. Once cooled, shred the chicken using two forks.
- Heat the sesame oil, Becel Buttery Taste Margarine, onion, broccoli and carrots in a large wok over medium-low heat. After 5 minutes, add in the bell peppers. After another 5 minutes, add the zucchini and mushrooms. Stir regularly until all the vegetables are tender.
- While the vegetables cook, in a small bowl, place the soya sauce, peanut butter, apple cider vinegar, ginger and honey, and stir to combine. Add the sauce to the vegetables when they are done.
- Add in the shredded chicken, soba noodles and crushed peanuts. Use two forks to separate the noodles, and combine the ingredients in a similar fashion to how you would toss a salad.
- When fully combined, remove from heat, transfer to bowls, and serve with a sprinkling of crushed peanuts for garnish.
Love internationally inspired dishes? Check out this Thai chicken stir-fry >>
Baked spring rolls
Serving size 8–10 rolls
Recipe inspired by My Kitchen Snippets
If you can’t get enough of spring rolls, then you’ll be happy to know it’s easier than you might think to make them for yourself. Plus you can bake them rather than deep-fry them for a healthy appetizer or light meal you won’t be able to wait to chow down on.
- 1 package of spring roll wrappers
- 2 tablespoons sesame oil
- 1 small cooking onion, diced
- 1 large carrot, peeled and julienned
- 1 boneless, skinless chicken breast, diced
- 2 cups button mushrooms, thinly sliced
- 3 garlic cloves, minced
- 1 cup bean sprouts
- 3 tablespoons soya sauce
- 1/2 teaspoon fish sauce or 1/4 teaspoon salt
- 2 green onions, thinly sliced
- 2–3 tablespoons melted Becel Buttery Taste Margarine
- In a frying pan, cook the sesame oil, onions and carrots for 2–3 minutes.
- Add in the chicken, and continue cooking for roughly 5 minutes.
- Add in the mushrooms and garlic. Stir continuously so everything cooks evenly for 8–10 minutes.
- Add in the bean sprouts, and continue cooking for 3–4 minutes.
- Stir in the soya sauce, fish sauce or salt and the green onions. After no more than a minute, remove from heat.
- Preheat the oven to 425 degrees F, and let the mixture cool.
- Assemble the spring rolls according to the package instructions. Typically this will involve soaking each wrapper in warm water for about 30 seconds and then laying it on a flat board. Lay a few tablespoons of the mixture down the centre of the wrapper, leaving 1–2 inches on either side so the wrapper can be folded over the filling and then rolled up.
- Lay the rolls flat on a greased or aluminum foil-covered pan. Brush the ends with a little Becel Buttery Taste Margarine to seal them up, and then brush the remainder on the rest of the rolls.
- Bake the rolls in the oven for 20 minutes. Take the tray out, flip the rolls, and continue cooking for another 5 minutes. Remove and let the spring rolls cool slightly before serving.
Find out how to make nutritious family meals on a budget >>
Tofu shrimp Thai green curry
Serving size 4
Recipe inspired by MediterrAsian
A nice curry always makes for a warm and comforting dish. And because curry is so easy to make, there’s no need for you to order a pricey and less-healthy version from a restaurant. Now you can whip up your very own nutritious version at home.
- 2 tablespoons Becel Buttery Taste Margarine
- 1 medium onion, diced
- 1 carrot, peeled and thinly sliced
- The zest and juice of 1 lime
- 1-1/2 tablespoons green curry paste
- 2 garlic cloves, minced
- 1 can regular or low-fat coconut milk (400 millilitres)
- 1 cup chicken or vegetable stock
- 1 tablespoon fish sauce
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- 1 green pepper, chopped
- 1 cup broccoli florets
- 1 cup mushrooms, chopped
- 3/4 cup cubed tofu
- 20–25 cooked, peeled, frozen prawns (shrimp)
- 3/4 cup bean sprouts
- 2 tablespoons cornstarch
- 1/4 cup chopped fresh cilantro
- Cooked vermicelli or rice (optional, for serving)
- Heat the Becel Buttery Taste Margarine in a pan over medium heat. Toss in the onions and carrots, and let them cook for 2–3 minutes.
- Stir in the lime zest, green curry paste and garlic, and heat for a minute.
- Add in the coconut milk, stock, fish sauce, salt and sugar, and bring to a boil.
- Add the broccoli, green peppers, mushrooms and tofu. Reduce heat, cover the pan, and let simmer until all the vegetables are tender — around 10–15 minutes.
- While the vegetables are cooking, place the shrimp in a colander, and run them under cool water until thawed. Remove the tails.
- Add in the shrimp and bean sprouts, and cook for an additional 3–5 minutes.
- Add in the cornstarch, and stir until the sauce begins to thicken. Add in the lime juice and cilantro.
- Enjoy this dish on its own or served over rice or vermicelli.