3 takeaway recipes with a nutritious twist

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A healthy twist on ‘junk food’ favourites
A healthy twist on ‘junk food’ favourites

Oven-baked chicken wings

The chicken wings are dipped in low-calorie mayonnaise, rolled in coarse maize meal and then oven-baked.

They’re served with a fresh coleslaw and coarse mealie pap with mushrooms.

Drum detox
Oven-baked chicken wings

Serves 6-8 | preparation: 30 min | cooling: 20 min | baking: 30 min

Ingredients

Chicken wings

8 chicken wings

chicken spice

250ml (1c) lite mayonnaise

125ml (½c) cornflour

2 eggs, whisked

500ml (2c) yellow mealie meal

oil

To serve

Pap

500ml (2c) coarse yellow

mealie meal

250ml (1c) water

250ml (1c) low-fat milk

salt

200g brown mushrooms, sliced

olive oil

200g sweet corn kernels

2-3 spring onions, chopped (optional)

Coleslaw

1 medium cabbage, shredded

2 large carrots, grated

80ml (c) sultanas (optional)

125ml (½c) lite mayonnaise

125ml (½c) plain low-fat yoghurt

fresh coriander, chopped (optional)

Method

  • Preheat the oven to 180°C.
  • Lightly grease a baking sheet with olive oil.

Chicken wings

  • Spice the wings with chicken spice and spread with mayonnaise.
  • Roll in cornflour, then in the whisked egg and then in the mealie meal.
  • Arrange on the baking sheet and refrigerate for 20 minutes.
  • Bake for about 30 minutes till the chicken wings are done and the crust lightly browned.

Pap

  • Mix the mealie meal, water, milk and salt. Bring to the boil while stirring, lower the heat and simmer for 20 minutes until done.
  • Fry the mushrooms in a little oil. Add to the pap together with the sweet corn kernels and spring onions (if using).

Coleslaw

  • Mix the cabbage, carrots and sultanas. Mix the mayonnaise and yoghurt, stir into the slaw. Garnish with chopped coriander (if using).

To serve

  • Serve the chicken wings with the pap and coleslaw.

Double-decker hamburger

There are lots of veggies hidden in the meat patties and the rolls are low-GI.

Serve these hamburgers with oven-baked chips.

Detox with drum
Double-decker hamburger

Preparation: 20 Min | Cooking: 20 Min | Makes 6 Double Hamburgers (12 Patties)

Ingredients

1 onion, coarsely chopped

250ml (1c) spinach leaves

20g parsley

100g carrot pieces or strips

800g lean beef mince

30ml (2T) Worcestershire

sauce

2 eggs, whisked

salt and freshly ground

pepper

oil

To grill

Marmite mixed with olive oil

To finish

6 salad leaves

6 low-GI sesame seed rolls,

halved and toasted

12 slices pineapple

12 slices tomato

12 slices red onion

Method

  • Place the onion, spinach, parsley and carrot pieces or strips in the bowl of a food processor and process until fine.
  • Turn out into a large bowl, add the beef mince, Worcestershire sauce and eggs and season with salt and pepper.
  • Mix well, but don’t overmix.
  • Use an 80ml (c) measuring cup, spoon out the mince mixture and shape into patties. Place on a greased baking sheet and refrigerate until just before cooking.

To grill

  • Fry the patties in a griddle pan or grill in the oven. Heat a griddle pan
  • until smoking hot. Brush the patties with the oil and Marmite mix and fry until the
  • patty loosens from the bottom of the pan. Turn, brush with Marmite mix and fry till done, don’t overcook.

In the oven

  • Place the patties on a greased baking sheet, brush with the oil and Marmite mix and grill for about 15-20 minutes at 200°C until done.

To finish

  • Place a salad leaf on the bottom half of each roll, add a pineapple
  • slice, then a patty and a tomato slice. Add another patty, pineapple slice and tomato
  • slice and top with the onion rings. Repeat with the rest of the ingredients.

Oven-baked fish and chips

Detox with drum
Oven-baked fish and chips

Serves 4-6 | Preparation: 15 Min | Cooking: 15 – 20 Min

Ingredients

Fish

6 (480g) frozen hake fillets or cutlets

fish spice

salt and freshly ground

pepper

cornflour and stoneground

flour

2 eggs, slightly

whisked with

80ml (c) milk

oil

To serve

700g frozen oven-baked potato chips

lemon wedges

Method

Fish

  • Season the fish with the fish spice and salt and pepper.
  • Spoon the cornflour and flour in two separate plates and the egg mixture in a bowl.
  • Dip each fish fillet in the cornflour, then in egg, then in stoneground flour. Refrigerate for 30 minutes.
  • Place on a lightly greased baking sheet and cook in the oven for 15-20 minutes or until just cooked and the flesh flakes easily with a fork and is no longer glossy.

To serve

  • Cook the chips in the oven according to the packet instructions
  • and serve with the fish and lemon wedges.
 
Ready to get rid of the junk in your diet and switch to a healthier lifestyle? Join Detox with DRUM, our 4-week online eating plan.
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