Reduce prices and revel in a wholesome meal with these fakeaway recipes

ENJOY in a takeaway-style meal tonight without taking the hit on your bank balance or your health.

Best-selling author and fitness influencer Courtney Black has a new cookbook which is packed full of delicious recipes all under-600 calories – plus they involve the minimum fuss.

3

We pick out two fakeaway dishes from fitness influencer Courtney Black’s Happier, Healthier, Tastier! bookCredit: ANDREW BURTON/SAM FOLAN

3

Best-selling author Courtney’s recipes are all under-600 calories and involve the minimum fussCredit: ANNA FOWLER

Lynsey Clarke picks out two fakeaway dishes from Courtney’s Happier, Healthier, Tastier! book.

KOREAN BBQ JACKFRUIT RICE BOWL (VE)

Per serving: Carbs 84.9g, calories 482, fat 8.6g, protein 11.6g
Serves: 4

YOU NEED:

• 1 tbsp olive oil
• 1 red onion, finely sliced
• 3 garlic cloves, finely grated
• 2 tbsp rice vinegar
• 2 tbsp light soy sauce
• 1 tbsp sesame oil
• 2 tbsp Korean-style BBQ sauce
• Juice of ½ lime
• 2 x 410g tins jackfruit, drained and cores removed
• 300g rice
• ¼ red cabbage, finely shredded
• 1 carrot, peeled, halved and cut into thin matchsticks
• 2 spring onions, finely sliced
• Sriracha, for drizzling

METHOD:

1. Heat the olive oil in a large frying pan over a medium heat. Add the sliced ​​onion and cook for eight-ten minutes. Add the garlic and fry for another minute.
2. Meanwhile, mix the rice vinegar, light soy sauce, sesame oil, Korean-style BBQ sauce and lime juice in a small bowl and stir through the jackfruit.
3. Stir the jackfruit and sauce into the pan with the onion and garlic and simmer for 20 minutes, stirring occasionally.
4. Cook the rice according to the packet instructions.
5. Preheat the grill to high, then pop the jackfruit mixture under the grill for three-five minutes, until lightly crisp.
6. Divide the rice equally between four bowls, along with a portion of the BBQ jackfruit in each. Top with the cabbage, carrot and spring onions. Drizzle with sriracha sauce.

SUNRISE BURGERS

Per serving: Carbs 46g, calories 598, fat 19.8g, protein 53.8g
makes: 2

3

Top off with a cheese single and the tops of the bunsCredit: ANDREW BURTON/SAM FOLAN

YOU NEED:

• Low calorie cooking spray
• 1 tbsp plain flour
• 4 boneless, skinless chicken thighs
• 4 tbsp light mayonnaise
• 2 tbsp peri-peri sauce
• 2 soft burger buns
• 1 Little Gem lettuce, leaves trimmed
• 2 tbsp chilli jam
• 2 reduced-fat cheese singles
• Sea salt
• Freshly ground black pepper

METHOD:

1. Preheat the oven to 200°C/180°C Fan/Gas 6.
2. Spray a large non-stick frying pan with cooking spray over a medium-high heat.
3. Put the plain flour on a plate and fork through some sea salt and black pepper. Lightly dust the chicken thighs with the flour.
4. Fry the chicken thighs for three minutes on each side, until lightly crisp, then transfer to a baking tray and bake in the oven for eight-ten minutes, until cooked through – when no pink remains and the juices run clear.
5. While your chicken thighs are roasting, mix the light mayonnaise with the peri-peri and set aside.
6. Halve and lightly toast your burger buns, then add a layer of the mayonnaise to the base of each bun and add the lettuce leaves on top.
7. Remove the chicken from the oven and place two thighs on each bun base, one on top of the other.
8. Spoon over any remaining mayonnaise, then the chilli jam and top off with a single cheese and the tops of the buns.

• Happier, Healthier, Tastier! by Courtney Black (Thorsons, £18.99) is out now.