take away ReCIPeS and tips to HeLP take away the JUNk FOOD

Transcription

1 take AWAY RECIPES AND TIPS TO HELP take AWAY the JUNK FOOD

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

3 HOW TO USE THIS BOOKLET 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. 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. 4Look 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. 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. Why Eat At Home? 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. Fast food is bad news for the waistline and increases the risk of developing health problems. 1

4 Chunky Chips Preparation time: 5 minutes Cooking time: 30 minutes Serves: 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. Serve size: 120g Kilojoules: 341 kj Fat: 9.72g 2 teaspoons Saturated fat: 0.72g Salt: Less than ¼ teaspoon Cost: $0.50 * Or 1 large sweet potato Serve size: 104g Kilojoules: 1540 kj Fat: 19.8g 4 teaspoons Saturated fat: 2.3g Salt: 2.3g ½ teaspoon Cost: $2.35 fast fact Staple pantry items can be used for many recipes and are worth the investment. 2

5 Burgers Preparation time: 15 minutes Cooking time: 10 minutes Serves: 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. Serve size: 286g Kilojoules: 1911 kj Fat: 13.4g 3 teaspoons Saturated fat: 3.3g Salt: 1.8g 1 / 3 teaspoon Cost: $3.00 Serve size: 200g Kilojoules: 2060 kj Fat: 26.9g 5 teaspoons Saturated fat: 10.6g Salt: 2.4g ½ teaspoon Cost: $3.65 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. 3

6 Fast Fact Takeaway meals are expensive, unhealthy, made from poor quality ingredients and are not as convenient as you may think. 4

7 Pizza Preparation time: 5 minutes Cooking time: minutes Serves: 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 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. Serve size: 235g Kilojoules: 1375 kj Fat: 9.6g 2 teaspoons Saturated fat: 4.5g Salt: 2.3g ½ teaspoon Cost: $2.50 Serve size: 212g Kilojoules: 2556 kj Fat: 56.4g 11 teaspoons Saturated fat: 28.4g Salt: 6.6g 1 / 3 teaspoons Cost: $5.50 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. 5

8 Beef Stir-Fry Preparation time: 15 minutes Cooking time: 10 minutes Serves: 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 Serve size: 343g Kilojoules: 1773 kj Fat: 11.8g 2 teaspoons Saturated fat: 4.2g Salt: 1.2g ¼ teaspoon Cost: $3.00 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. Serve size: 407g Kilojoules: 3070 kj Fat: 24.3g 5 teaspoons Saturated fat: 3.6g Salt: 5.1g 1 teaspoon Cost: $10.95 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. 6

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10 Creamy Pasta Preparation time: 10 minutes Cooking time: 10 minutes Serves: 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. Serve size: 482g Kilojoules: 1892 kj Fat: 8.4g 2 teaspoons Saturated fat: 3.8g Salt: 2.4g ½ teaspoon Cost: $3.00 Serve size: 344g Kilojoules: 2900 kj Fat: 33.2g 6 teaspoons Saturated fat: 20.7g Salt: 3.2g 1½ teaspoons Cost: $12.40 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. 8

11 Meat Pie Preparation time: 10 minutes Cooking time: 25 minutes Serves: 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 Serve size: 250g Kilojoules: 1590 kj Fat: 17g 3 teaspoons Saturated fat: 4g Salt: 1.1g Less than ¼ Cost: $2.00 teaspoon 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. Serve size: 175g Kilojoules: 1880 kj Fat: 25.4g 5 teaspoons Saturated fat: 11.4g Salt: 2.2g ½ teaspoon Cost: $3.50 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. 9

12 Chicken Nuggets Preparation time: 5 minutes Cooking time: 10 minutes Serves: 4 Ingredients 400g chicken breast, cut into 4cm chunks 200g tub light natural yogurt* 1 cup dried breadcrumbs 1 tablespoon vegetable oil Total - $ 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. Serve size: 100g Kilojoules: 465 kj Fat: 1.6g 1 / 3 teaspoon Saturated Fat: 0.4g Salt: 0.5g Less than ¼ Cost: $1.60 teaspoon * Use 1 beaten egg or 150ml milk instead of yogurt. Serve size: 100g (6 nuggets) Kilojoules: 1160 kj Fat: 17.9g 3 teaspoons Saturated Fat: 2.8g Salt: 1.1g Less than ¼ Cost: $5.50 teaspoon 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. 10

13 Breakfast Smoothie Preparation time: 2 minutes Cooking time: 1 minutes Ingredients 1 cup skim milk ½ cup light natural yogurt 1 tablespoon honey 1 banana, chopped* 1 tablespoon rolled oats Total - $ 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. Serve size: 400ml Kilojoules: 1254 kj Fat: 1.1g Less than ¼ Saturated Fat: 0.6g Salt: 0.1g Less than ¼ Cost: $2.50 teaspoon teaspoon Serve size: 450ml Kilojoules: 1764 kj Fat: 15.3g 3 teaspoons Saturated Fat: 3.6g Salt: 0.1g Less than ¼ teaspoon Cost: $5.95 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. 11

14 Chocolate Brownies Preparation time: 5 minutes Cooking time: 30 minutes Serves: 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 - $ 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. Serve: 50g Kilojoules: 535 kj Fat: 5.4g 1 teaspoon Saturated fat: 1.7g Salt: 0.1g Less than ¼ Cost: $0.65 teaspoon Serve: 45g Kilojoules: 1020 kj Fat: 15.3g 3 teaspoons Saturated fat: 12.3g Salt: 0.1g Less than ¼ teaspoon Cost: $3.00 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. 12

15 Apricot Strudel Preparation time: 5 minutes Cooking time: 25 minutes Serves: 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 minutes until golden brown and crispy. * Use a 400g can pie apple instead of apricot or any other drained canned fruit. Serve size: 170g Kilojoules: 788 kj Fat: 3.9g 1 teaspoon Saturated fat: 0.3g Salt: Less than ¼ teaspoon Cost: $1.50 Serve size: 80g Kilojoules: 970 kj Fat: 13.4g 3 teaspoons Saturated fat: 3.2g Salt: Less than ¼ teaspoon Cost: $2.25 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. 13

16 For more information and recipes visit: For additional copies of the FOODcents resources, visit dohpackcentre.com.au/doh Department of Health Western Australia, Department of Health