Diabetes Friendly Friday Night ‘Fake-away’ Recipes

We know that cooking can be time consuming and the temptation to treat yourself to a takeaway on the weekend is strong. Try our amazing ‘fake-away’ recipes instead of a takeaway, from a warming curry to a spicy chilli or finger licking chicken to fragrant Chinese. Our recipes will ensure that you will be able to enjoy amazing food, whilst choosing a healthier option.

Ultimate Curry Night

This ultimate curry night recipe uses high-protein chicken dhansak curry with lentils, cauliflower rice, and a mushroom bhaji accompaniment which makes this the perfect weekend alternative to an Indian takeaway and guaranteed to warm you up.

This meal is high-protein, low GI and provides 426 kcal per portion.

Ingredients (serves 4):

For the Cauliflower Rice – 1 large head cauliflower

For the Mushroom Bhaji – 400g white mushrooms, 1 medium onion, 1 tsp tomato paste, 2 cloves garlic, 1 tsp turmeric, 1 tsp cumin, handful of coriander

For the Chicken & Lentil Curry – 4 chicken breasts cut into chunks, 1 medium onion, 100g red lentils, 2 cloves of garlic, 1 thumb sized piece of ginger, chilli to taste, 1 tsp turmeric, 1 tsp garam masala, handful of coriander, 400g tin of tomatoes, 500ml chicken or vegetable stock

Nutritional Information (per serving)

Calories 426, Fat 6.1g, Carbs 38.4g (9g of which sugars), Fibre 14.6g, Protein 59.3g

For the Cauliflower Rice

• Wash and thoroughly dry cauliflower, then remove all greens.
• Cut the cauliflower into chunks and use the medium-sized holes on a cheese-grater – to grate into “rice.” This process can also be done using a food processor.
• Transfer “rice” to a paper towel and press and squeeze to remove any excess moisture and leave to one side.
• Fry in a large frying pan over medium heat in a little oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (leave this step until the curry is almost ready).

For the Chicken & Lentil Curry

• In a large pan or saucepan, on a medium heat, warm some oil or low calorie-cooking spray.
• Add the onions and cook for 5-minutes, until soft and lightly browned.
• Add the chicken and cook for a couple of minutes until seared.
• Stir in the garlic, ginger and spices and allow them to release their fragrance.
• Add the tomatoes, stock and bay leaves and simmer for 35-minutes until the chicken is tender and the lentils have broken down.
• Remove the lid for the last 10-minutes and at this point start with the mushroom bhaji and cook the cauliflower rice.

For the Mushroom Bhaji

• In a separate pan, warm a little oil or low-calorie cooking spray. Add the onions and cook until soft.
• Add the mushrooms, ginger and garlic and cook until the moisture has evaporated.
• Add the spices and cook for 1-minute so that they release their fragrance.
• Add the tomatoes and about 50ml of water to loosen the mixture. Cook until the tomatoes have broken down.
• Serve with some plain yogurt and coriander.

Smokey Chipotle Chilli Tacos

This incredible taco recipe uses high-protein beans with low calorie lettuce tacos which makes this an amazing alternative to a chilli con carne and nachos.

This meal is high-protein, low fat and provides under 440kcal per portion.

Ingredients (serves 4):

Nutritional Information (per serving)

Calories 436, Fat 6.3g, Carbs 72.9g (11.7g of which sugars), Fibre 23.3g, Protein 26g

For the Chilli

• In a large pan or saucepan, on a medium heat, warm some oil or low calorie-cooking spray. Add sliced onions, pepper and celery and cook for 5-minutes, until soft and lightly browned.
• Add sliced chilli and crushed garlic and cook for a further 3 minutes.
• Add the cumin and cook for 1 minute until it releases its aroma. Then add the chipotle paste and mix in.
• Drain and wash all the beans and add to the mix. Allow the beans to cook for a few minutes – it’s ok if they start to break up as this will thicken the chilli later.
• Add the tomatoes, stock and bay leaves, cover with a lid and simmer for 35-minutes until the chilli is thick and aromatic.
• Top up with a little water now, if the chilli is looking too thick.
• Garnish with some plain yogurt, sliced spring onions, coriander and lime.
• Dig in with some individual lettuce ‘tacos’.

Southern Fried Chicken & Sticky Cauliflower Wings

This indulgent recipe uses high-protein chicken with an array of spices for a real taste of the south, accompanied by moreish cauliflower ‘wings’ makes this a finger-licking dish that any colonel would be envious of.

This meal is high-protein, low GI and provides 187 kcal per portion and only 14.2g carbohydrates.

Ingredients (serves 4):

For the Spiced Chicken – 1 tsp paprika, 1 tsp cajun spice mix, 1 tsp dried thyme, 1 tsp dried oregano, 1 tsp garlic powder, 400g chicken breast

For the Cauliflower ‘Wings’ – 1 head cauliflower broken into florets, 2 tsp chipotle paste, 2 tsp tomato puree

Nutritional Information (per serving)

Calories 187, Fat 3.4, Carbs 14.2g (6.2g of which sugars), Fibre 6.3g, Protein 26.1g

For the Spiced Chicken

• In a small bowl mix all the spices together until well combined.
• Spread some tin foil on the counter – enough to wrap the chicken a couple of times.
• Place the chicken on the foil and cover top and bottom with the spice mix.
• Wrap the chicken in the foil to create a little parcel.
• Take a rolling pin and bash the chicken in the foil all over until flattened. You might burst the foil in places.
• Unwrap the chicken, it should be about 1-2cm thick throughout.
• In a large pan or saucepan, on a medium heat, warm some oil or low calorie-cooking spray. Add the chicken and cook until it is white throughout.

For the Cauliflower Wings

• Break the cauliflower into individual florets.
• In a bowl, coat the cauliflower in chipotle paste and tomato puree.
• Roast in the oven on 200c for 20 minutes, or until tender with a little bite.

Chinese Sweet & Sour Turkey & Stir Fried Vegetables

This incredible Chinese style stir fry uses delicious turkey with a rainbow of vegetables which makes this an great alternative to a Chinese takeaway.

This meal is high-protein, low GI and provides 378 kcal per portion.

Ingredients (serves 4):

1 tbsp soft brown sugar, 1 tbsp vinegar, 150ml chicken stock, 1 tsp tomato puree, 1 tsp Chinese five-spice, 1 tsp flour, 400g turkey escalope sliced, 2 cloves garlic, 2 peppers (any colour), 2 spring onions, 1 tsp ginger, 200g broccoli florets, 200g carrots, tin water chestnuts or bamboo shoots, handful cashews

Nutritional Information (per serving)

Calories 378, Fat 19.2g, Carbs 33.5g (7.7g of which sugars), Fibre 4g, Protein 18.1g

To make the sweet and sour turkey & stir fry vegetables

• In a large pan or saucepan, on a medium heat, warm some oil or low calorie-cooking spray. Add sliced turkey and lightly brown.
• Add broccoli and sliced carrots and cook lightly until slightly softened.
• Add garlic, peppers, spring onion and ginger and cook until aromatic.
• Drain and wash the water chestnuts (or bamboo shoots) add to the stir fry.
• In a separate pan, mix all the ingredients together except for the flour.
• Once mixed together, add the flour and stir quickly to combine allow to simmer gently and the mixture should thicken.
• Once at desired consistency, add to the turkey and vegetables.
• Garnish with cashews for some extra crunch.

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