Healthy Chinese Takeaway Lunch / Dinner – Sweet & Sour Chicken, Egg Fried Rice | Joanna Soh

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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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My version of Chinese takeaway has a good balance of vegetables, protein and complex carbs. The entire meal has just over 500Cals and it is extremely satisfying. See below for the ingredients.

1) Garlic Egg Fried Rice (serves 4)
– 2 cups Cooked Rice, I used a mixture of brown and white rice (418cals)
– 2 Garlic Cloves, minced (9cals)
– 2 Green Onions, roughly chopped (10cals)
– 2 Eggs, lightly beaten (156cals)
– 1.5 tbsp. Sesame Oil (180cals)
– A pinch of Salt
Per Serving – 193Cals

2) Sweet & Sour Chicken (serves 4)
Main Ingredients:
– 12oz (340g) Skinless Chicken Breast Fillets, sliced in cubes (374cals)
– 1 medium Red Bell Pepper, cut into chunks (37cals)
– 1 medium Green Bell Pepper, cut into chunks (37cals)
– ½ Red Onion, roughly chopped (23cals)
– ½ cup Pineapple, cut into chunks (41cals)
– 2 Garlic Cloves, minced (9cals)
– 1.5 tbsp. Sesame Oil (180cals)
– A handful of Fresh Cilantro, roughly chopped (6cals)
– ¼ tsp. Red Chilli Flakes (2cals)
Total Cals – 709Cals

Sweet and Sour Sauce:
– ¼ cup Ketchup (68cals) *choose the low sodium option
– ¼ cup Rice Vinegar (8cals)
– 1.5 tbsps. Raw Honey (96cals)
– ¼ cup water
– 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water (30cals)

– 1 tsp. Light Soy Sauce (3Cals)
– 1 Egg White, lightly beaten (17cals)

Per Serving – 233Cals

3) Buddha’s Delight (serves 4)
– A head of Broccoli, cut into florets (98cals)
– 1 Carrot, thinly sliced (25cals)
– ½ cup (40g) Shitake Mushrooms, thinly sliced (10cals)
– 1 cup (100g) Snow Peas (42cals)
– 3 Garlic Cloves, minced (11cals)
– 1 tbsp. Light Soy Sauce (6cals)
– 1 tbsp. Sesame Oil (120cals)
– A pinch of Salt
Per Serving – 78Cals

I like to cook them in bulk, and bring a portion out with me to work, and freeze the extra to have them for later. So when I’m back from work feeling tired, instead of ordering a takeaway, I have my own healthier version in the fridge. Try them out! xx

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