When you make your own takeout, you can incorporate a lot more vegetables and other healthy ingredients into the meal. Takeout can be a welcome break from the monotony of cooking, and a chance to enjoy craveworthy foods you wouldn’t normally make at home. COVID-19 made ordering from food […]
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Takeout can be a welcome break from the monotony of cooking, and a chance to enjoy craveworthy foods you wouldn’t normally make at home. COVID-19 made ordering from food delivery apps like GrubHub and UberEats particularly popular, with an estimated 44 million users in 2020, and that doesn’t show signs of changing. Two-thirds of DoorDash users reported that delivery was their No. 1 choice for dinner, according to data published in Frontiers in Nutrition in February 2020.
But the convenience of delivery has some less-beneficial implications for health. Research has found that the frequency of eating food outside of the home is positively associated with both a high body mass index (BMI) and death from all causes. That’s likely because the most popular orders tend to be high-calorie foods like a cheeseburger and fries, pizzas, nachos, and cheesecake, according to the Frontiers in Nutrition article. And while no one is disparaging an occasional sushi order, 53 percent of people who use food delivery apps reported using it more than three times in the past three months, according to one 2019 report.
To help cut back on ordering out while still enjoying your favorites, try these delicious, takeout-inspired meals at home. These healthier versions of all the foods you love are easy to make — none have more than five main ingredients — and there’s no tipping required.
The takeout version of this classic is made with refined white rice, which means all the fiber has been stripped away. In contrast, brown rice has more than 3 grams (g) of fiber per cup, plus selenium, phosphorus, and several B vitamins, according to the U.S. Department of Agriculture (USDA). When making fried rice at home, day-old rice works best because it’s not too wet when you add it to your wok or frying pan. This recipe is a great way to use up any veggies or leftover ingredients you have on hand — there are no rules when it comes to fried rice, so use what you like.
Serves 4
Ingredients
- 2 tbsp extra-virgin olive oil
- 2 medium carrots, diced
- 2 cups fresh green beans, chopped
- 1 red bell pepper, diced
- 3 cups cooked brown rice
- 1 ½ tbsp less sodium soy sauce
Directions
- Place a large wok or deep skillet over medium-high heat. Add oil and stir to evenly coat the pan. Add carrots and cook, stirring frequently, until they begin to soften, about 4 minutes.
- Add green beans and bell pepper and cook, stirring frequently, until all the vegetables are tender and bright in color, about 4 to 5 minutes more.
- Add rice and soy sauce and stir, breaking up the rice as you cook, until rice is heated through, about 3 minutes.
Nutrition per serving: 277 calories, 8g total fat (1.3g saturated fat), 6g protein, 46g carbohydrates, 5.1g fiber, 4.7g sugar (0.1g added sugar), 537mg sodium
Like fried rice, lo mein is relatively high in processed carbohydrates and sodium and low in vitamins, minerals, and fiber, per the USDA. But in this quick homemade version, you can add as many veggies as you’d like, and scale back the sodium. Here, coleslaw mix makes for a quick and delicious veggie without any chopping at all! Plus the cabbage in the mix is a cruciferous veggie (like kale, broccoli, and cauliflower) which means that it’s packed with antioxidants in the form of polyphenols and may have anti-inflammatory effects in the body, according to past research.
Serves 4
Ingredients
- 8 oz dry lo mein noodles
- 1 tbsp extra-virgin olive oil
- 2 cups coleslaw mix
- 1 red bell peppers, sliced
- 2 cloves garlic, minced
- 2 tbsp less sodium soy sauce
- Optional ingredients for garnish: peanuts, scallions, lime wedges, sesame seeds
Directions
- Bring a large pot of water to a boil. Cook lo mein noodles according to package directions. Drain thoroughly and rinse with cold water to stop cooking.
- Meanwhile, place a large wok or deep skillet over medium-high heat. Add olive oil, coleslaw mix, bell pepper, and garlic and cook, stirring frequently, until vegetables are tender and coleslaw begins to brown, about 4 to 6 minutes.
- Add noodles and soy sauce to the skillet and cook, stirring frequently, until noodles are heated through.
Nutrition per serving: 241 calories, 4g total fat (0.5g saturated fat), 6g protein, 44g carbohydrates, 1.1g fiber, 2.1g sugar (0.1g added sugar), 467mg sodium
A chicken sandwich is a takeout standard. Unfortunately, they’re usually deep fried and served with mayonnaise, making for a less than nutritious and, at the same time, expensive meal. For example, a Ch’King Sandwich from Burger King contains 916 calories, 7 g saturated fat, and a whopping 1,410 milligrams (mg) of sodium (that’s more than half the daily recommended limit) and costs about $6 before adding any sides or a beverage. This leaner version dresses protein with healthy fat for a sandwich that’s got fewer than half the calories of fast food.
Serves 4
Ingredients
- 4 4-oz chicken breasts, pounded to ½-inch thickness
- ½ cup Italian salad dressing
- 4 brioche buns
- 1 cup shredded red cabbage
- 1 avocado, sliced
- 1 cup microgreens or lettuce of your choice
Directions
- Arrange chicken in a single layer in a baking dish. Top with salad dressing and gently toss to evenly coat all. Marinate for at least 30 minutes.
- Preheat a grill or grill pan to medium-high heat. Remove chicken from the dressing, allowing any excess to drip off, and place it on the preheated grill. Cook until charred, about 5 minutes, then flip and cook until the internal temperature reaches 165 degrees F, about 5 minutes more.
- Serve grilled chicken on brioche buns with cabbage, avocado, and microgreens.
Nutrition per serving: 393 calories, 14g total fat (2.7g saturated fat), 32g protein, 34g carbohydrates, 4.8g fiber, 8.9g sugar (6g added sugar), 329mg sodium
During the pandemic, DoorDash delivery orders for sausage, egg, and cheese on a biscuit increased by an incredible 2,872 percent, according to Forbes. This DIY breakfast burrito is a more well-balanced way to start your day, and honestly, probably faster. Using a wrap instead of a biscuit saves you fat and calories, and eggs add filling protein. Breakfast burritos are also a great way to sneak more veggies in your day: Start with salsa and fresh cilantro and go from there.
Serves 2
Ingredients
- 4 large eggs
- Salt and black pepper to taste
- ¼ cup shredded cheddar cheese
- 2 6-inch whole-wheat tortillas
- 3 tbsp salsa
- 2 tbsp fresh cilantro, chopped
Directions
- Whisk eggs with salt and pepper.
- Place a nonstick skillet over medium heat. Spray with a small amount of nonstick cooking spray.
- Add eggs to the skillet and cook, stirring gently, until eggs begin to solidify somewhat. Add cheese and cook until it is completely melted.
- Divide eggs evenly between tortillas and top each with half the salsa and cilantro.
Nutrition per serving: 325 calories, 17g total fat (6.7g saturated fat), 19g protein, 23g carbohydrates, 0.6g fiber, 4.7g sugar (0g added sugar), 647mg sodium
Burritos aren’t just for breakfast! This delightfully crunchy burrito features both cannellini and refried beans for double the plant-based protein and fiber. Refried beans are already seasoned, so there’s no need to add any dressing to this easy-to-prepare burrito. Avocado also adds a healthy dose of fiber and heart-healthy monounsaturated fats, per the USDA. In fact, this burrito will get you well on your way to your fiber recommendation for the day. This recipe is for one so that you can scale it for the exact number of people you’re serving. And the hardest part of this meal is folding the burrito (we share how below!)
Serves 1
Ingredients
- 1 8-inch wheat tortilla, preferably whole-wheat
- ½ cup romaine lettuce
- ¼ avocado, sliced
- ⅓ cup refried red beans or traditional refried beans
- ¼ cup no-salt-added cannellini beans, drained and rinsed
- Fresh lime wedges for garnish (optional)
Directions
- Lay the tortilla flat on a plate. Top with lettuce, avocado, refried beans, and cannellini beans. Fold into a traditional burrito shape by folding the top over all of the ingredients, folding both sides in, and rolling until closed.
- Place a nonstick skillet over medium heat. Grill the burrito in the skillet until browned on each side, about 3 to 4 minutes per side.
Nutrition per serving: 371 calories, 16g total fat (1.4g saturated fat), 11g protein, 48g carbohydrates, 11.2g fiber, 2.7g sugar (2g added sugar), 691mg sodium
Spring rolls have a way of looking impressive while being surprisingly simple to prepare. With just a few simple ingredients (none of which need to be cooked), these spring rolls could be a fun assembly line project. The translucent rice paper is the perfect way to feature beautifully colored vegetables such as lettuce and carrots. If you have extra time, and a few extra ingredients on hand, you can whip up a quick dipping sauce with a bit of hoisin, water, and lime juice.
Serves 6 (serving size: 2 spring rolls)
Ingredients
- 12 rice papers
- 12 large lettuce leaves, rinsed and thoroughly dried
- 18 cooked jumbo shrimp, cold and sliced in half lengthwise
- 2 medium carrots, cut into thin strips
- 1 English cucumber, seeds removed, cut into thin strips
- ¼ cup assorted fresh herbs, such as mint, basil, cilantro (optional)
Directions
- Fill a large bowl with cool water. Place a clean, damp kitchen towel on a plate. Submerge 1 rice paper into the water for 15 to 20 seconds (being careful not to go longer than this). Remove rice paper and shake off any excess water.
- Lay rice paper on the damp towel and top with a lettuce leaf, 3 pieces of shrimp, carrot strips, cucumber, strips, and herbs, if using.
- Gently roll the paper up, folding in the sides as you go. Repeat with remaining papers and ingredients to make 12 total rolls.
- Serve with your favorite dipping sauce as desired.
Nutrition per serving: 105 calories, 2g total fat (0.4g saturated fat), 4g protein, 17g carbohydrates, 0.8g fiber, 1.2g sugar (0.2g added sugar), 146mg sodium
If the idea of raw fish intimidates you, don’t worry: Vegetarian sushi can be just as tasty and fun to make. You can use any ingredients you’d like. Cucumber, avocado, carrots, sweet potatoes, bell peppers, and mango all make amazing and nutritious sushi ingredients. Plus, seaweed is an excellent source of iodine, according to the NIH. Iodine is an essential nutrient for thyroid health and this scrumptious sushi can be a fun and affordable way to get more in your diet.
Serves 4
Ingredients
- 1 ½ cups dry sushi rice
- 4 sheets nori
- 1 6-oz can crab
- 2 carrots, julienned
- 1 English cucumber, peeled, seeds removed, and cut into thin strips
- ½ cup alfalfa sprouts (optional)
Directions
- Prepare sushi rice according to the package instructions. Cool.
- On a bamboo sushi mat, lay one sheet of nori. Scoop ¼ cup of rice onto nori and spread it into a thin layer.
- In an even line, lay crab, carrots, and cucumber. Gently roll the mat and compress with your hands until an even sushi roll is formed. With a sharp chef’s knife, cut each roll into 8 even rounds. Serve garnished with sprouts, if using.
Nutrition per serving (1 roll): 334 calories, 1g total fat (0.2g saturated fat), 15g protein, 65g carbohydrates, 4.2g fiber, 2.6g sugar (0g added sugar), 311mg sodium
