Take on the takeaways
With World Kidney Day focusing on obesity, what better way to give it the thumbs up by making over some much loved takeaway meals. Creating versions that are hopefully healthier and friendlier to the kidneys.
Home-made fish and chips with mushy peas
Ingredients for 2 servings
400g baking potato
2 tsp vegetable or olive oil
2 slices bread (without nuts or seeds)
2 white fish fillets, such as haddock or pollock
1 tbsp plain flour
1 egg, beaten
140g frozen pea (with mint if you fancy)
2 tbsp crème fraiche
- Heat oven to 200C/fan 180C/gas 4. Peel and boil the potato for about 10 minutes from cold water. Let it cool and chop the potatoes into thick chips, then toss with the oil. Arrange on a large non-stick baking tray and roast for 20 mins, turning halfway.
- Lightly toast the bread, and then pulse briefly in a food processor for coarse breadcrumbs. Dust the fish in flour, shaking off the excess, then dip into the egg, then breadcrumbs to coat thoroughly. Roast the fish with the chips for a further 20 mins, until both are golden.
- Just before the fish and chips are ready, boil the peas for 3-4 mins, then drain and mash. Stir in the crème fraiche.
Notes: Boiling the potato before chipping allows you to get rid of some potassium. Crème fraiche is dairy that’s lower in potassium and phosphate J.
Ingredients for 2-3 servings
2 tablespoons vegetable oil
1 onion finely chopped
2 garlic cloves, chopped (optional)
5mm ¼ inch of ginger chopped
Spices- ¾ teaspoon of coriander, ¼ teaspoon of cumin and garam masala, 1 teaspoon paprika, pinch of turmeric.
2 small tomatoes chopped.
Chopped coriander to garnish (optional)
- Heat oil in a pan, add onion and fry over a low/medium heat for about 20-25 minutes or until a deep brown colour.
- Add the ginger and garlic and fry for another minute.
- Add coriander powder and stir for 1 minute
- Then add the turmeric, cumin, garam masala and paprika. Fry for 30 seconds.
- Add 200mls (7oz) of water and cook for 10 minutes uncovered (sauce will reduce).
- Add in the tomatoes, stir well and cook for a further 5 minutes (sauce is now ready).
- For chicken curry. Add 2 breast fillets or 4 thighs or 6 drumsticks and add 300mls of water.
- For lamb curry add 300g of stewing lamb and 500mls of water.
- For fish curry add 2 cod fillets or 2 salmon steaks and 200mls water.
- For vegetables 225g of pre boiled mixed vegetables.
- Cook until done with lid uncovered, the sauce will reduce. Sprinkle coriander leaves before serving.
Notes: Tomatoes are higher in potassium so do not have potatoes with this dish. Serve with rice or pitta bread or chapatti. You can use tinned tomatoes. If you are on a potassium restriction you’re aiming for approximately ½ tomato or 1/3 tinned as a portion. If adding any vegetables remembers to pre boil first and finish off in the sauce. This can easily be bulked up. It freezes well. A teaspoon of dried ginger works fine if you don’t have fresh.
Ingredients for 4 servings of pizza dough
- 5 teaspoons dried yeast
- 1 teaspoon sugar
- 2 tablespoon olive oil
- 250ml water
- 375g strong plain flour plus extra for sprinkling
- Sprinkle of pepper
- Mix the yeast with 3 tablespoons of water. Set aside for 10 minutes or until frothy.
- Sift the flour into a bowl and add the sugar, and pepper. Then dig a well in the centre.
- Put the yeast, water and oil into the well. Mix together.
- Sprinkle flour over a clean work surface. Then knead the dough until it’s smooth and elastic.
- Oil a large bowl, pop in the dough and cover with cling film.
- Leave in a warm place until dough has doubled in size.
- To check if the dough is ready poke holes and if the holes remain it’s ready.
- Punch down with your fists and place on a floured surface.
Ingredients for 4 servings of pizza
- Pizza dough
- 2 Spring onions (trimmed and chopped)
- 2 diced cooked chicken breast
- Jar passata (you can reduce this down a little if you feel it’s too runny)
- 1-2 red peppers diced
- Grated mozzarella or cheddar cheese (approx. 1 handful per pizza)
- Knead the dough
- Cut into 4 equal pieces
- Roll each piece into a 18cm/7” circle & place on a baking sheet
- Preheat oven to 220oC/as Mark 7
- Spread the passata on each base
- Sprinkle the chicken, onions and peppers on the pizzas
- Sprinkle on the cheese to the pizza
- Cook for 12 minutes or until golden and bubbling.
Notes: You can change the fillings to make either veggie or meat depending on your likes. Try not to overdo salty meats such as pepperoni. If potassium restricted avoid high potassium topping such as mushrooms. To cheat you can use a spoonful of tomato purée rather than passata and use a tortilla wrap rather than the dough but reduce cooking times.
Ingredients for 4 servings
125g/4½oz fresh fine breadcrumbs by blitzing bread in the processor
½ tsp cayenne pepper or mild chilli powder or cumin
4 boneless and skinless chicken breasts cut into strips
50g/2oz plain flour
3 medium free-range eggs, beaten
1-2 tbsp vegetable oil
- Preheat the oven to 190C/375F/Gas 5. Oil two baking trays with vegetable oil.
- Mix the breadcrumbs and cayenne pepper (or other spice) in a shallow bowl. Place the flour in another shallow bowl.
- Dip the chicken pieces in plain flour, then in the beaten egg and finally coat in the breadcrumbs. Shake off the excess and lay the chicken goujons on the oiled baking tray.
- Bake in the oven for 30-35 minutes, turning once. Remove from the oven when completely cooked through and golden-brown all over.
Notes: if you don’t have a processor for breadcrumbs you can spice up the flour and only use this to coat the chicken. You may need a little more flour. You can add more spice if you prefer more of a kick.
Stir fried ginger chicken
Ingredients for 4 servings
1-2 Spring onions
2.5cm (1 inch) piece ginger
1 red and yellow pepper
350g chicken fillets
250g medium Chinese noodles
3 tbsp vegetable oil
2 tbsp Chinese rice wine or dry sherry
4 tbsp soy sauce
Fresh coriander leaves to garnish (optional)
- Chop the spring onions diagonally
- Cut the pepper and carrots into sticks and give quick boil for about 5 minutes. Set aside
- Slice the chicken into strips across the grain
- To cook noodles- bring plenty of water to the boil, add the noodles and stir to separate. Remove pan from the heat. Cover the pain and allow to stand for about 5 minutes. Drain.
- Heat oil in pan, add onions and ginger and fry for 1 minutes. Set to 1 side. Then add the boiled vegetables and cook for about 1 minute. Set aside.
- Add the chicken and cook for a few minutes and then add the onions, ginger and vegetables back to the pan.
- Pour in the rice wine or sherry and allow it to bubble briefly. Add the soy sauce to coat the chicken and vegetables.
- Add noodles to the pan/wok and toss to mix.
- Garnish with coriander if you like.
Notes: to make this veggie friendly use tofu rather than chicken.