Three tasty alternatives to a takeaway from Mrs Crunch that can be cooked in less than 45 minutes

TAKEAWAYS are a wonderful treat but the expense, fat and calories can weigh us down.

Here are three tasty alternatives that can each be rustled up in less than 45 minutes – which is generally about the time it takes for a takeaway to be delivered to your door.

Sweet and Sour Chicken –  £1.37 per serving

SERVES four: Preparation time: 20 minutes. Cooking time: 20 minutes.

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A serving contains 306 calories (15 per cent of the recommended daily intake); 6.9g fat (10 per cent); 0.9g saturated fat (4 per cent); 34g sugar (38 per cent); 0.9g salt (15 per cent).

YOU NEED:

½ small pineapple

2 boneless, skinless chicken breasts

2 tbsp sunflower oil

1 onion, cut into wedges

1 red pepper, deseeded and chopped

1 green pepper, deseeded and chopped

1 tbsp cornflour

4 spring onions, trimmed and finely diagonally sliced

For the sauce:

1 tbsp cornflour

300ml fresh pineapple juice

2 garlic cloves, crushed

25g root ginger, peeled and grated

1 tbsp dark soy sauce

2 tbsp white wine vinegar

2 tbsp soft light brown sugar

3 tbsp tomato ketchup

1 pinch dried chilli flakes

freshly ground black pepper

METHOD: To make the sauce, put the cornflour in a small bowl and stir in two tablespoons of the pineapple juice until smooth.

Put the remaining pineapple juice in a separate bowl and stir in the garlic, ginger, soy, vinegar, sugar, ketchup and chilli flakes until thoroughly combined. Set aside.

Put the pineapple on a board and cut off the skin.

Quarter lengthways and remove the tough central core.

Cut the pineapple into thick slices and set aside.

Cut each chicken breast into eight even pieces.

Heat the oil in a large non-stick frying pan or wok and stir-fry the onion and peppers for three minutes over a high heat.

Coat the chicken in the dry cornflour and add to the pan.

Stir-fry for four minutes until very lightly coloured on all sides.

Add the pineapple and sweet and sour sauce mixture to the pan with the chicken and bring to a simmer over a medium heat.

Cook for 4-5 minutes, stirring regularly until the chicken is cooked through and the pineapple is hot.

Stir in the cornflour-and-pineapple solution and cook for 30-60 seconds until the sauce is thickened and glossy, turning the chicken and vegetables until nicely coated.

Prawn curry – £2.36 per serving

SERVES four: Preparation time: 10 minutes. Cooking time: 10 minutes.

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A serving contains 163 calories (eight per cent of the recommended daily intake); 6.4g fat (nine per cent); 0.8g saturated fat (four per cent); 6.8g sugar (eight per cent); 1.6g salt (27 per cent).

YOU NEED:

2 tbsp sunflower oil

1 large onion, chopped

Large piece ginger, crushed

4 garlic cloves, crushed

½ red chilli, finely chopped

1 tsp golden caster sugar

1 tsp black mustard seeds

1 tsp ground cumin

1 tsp ground coriander

1 tsp turmeric

1 tbsp garam masala

2 tsp malt vinegar

400g can chopped tomato

400g raw king prawns

small bunch coriander, chopped

METHOD: Heat the oil in a deep-sided frying pan and cook the onion for 8-10 mins until it starts to turn golden.

Add the ginger, garlic and chilli and cook for 1-2 mins.

Stir in the sugar and spices and cook for 1 min, then splash in the vinegar and tomatoes.

Season with salt and simmer for 5 mins, stirring, until the sauce thickens.

Stir in the prawns, reduce the heat and cook for 8-10 mins until cooked through – if the sauce gets really thick, add a splash of water.

Remove from the heat, stir though most of the coriander and serve with a coriander garnish.

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PIZZA - 55p per pizza

SERVES four: Preparation time: 10 minutes. Cooking time: 20 minutes (plus cooling).

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A serving contains 484 calories (24 per cent of the recommended daily intake); 13.6g fat (19 per cent); 8.6g saturated fat (43 per cent); 9.9g sugar (11 per cent); 2.2g salt (37 per cent).

YOU NEED:

For the sauce:

400g tin chopped tomatoes

1 tsp dried mixed herbs

1 clove garlic, peeled and crushed

Pinch caster sugar

For the dough:

300g self-raising flour, plus extra for dusting

1 tsp baking powder

½ tsp salt

300g natural yoghurt

To top:

200g mozzarella, cut into chunks (or any other cheese)

METHOD:

Preheat the oven to 220C and put two baking trays in to heat.

Combine the ingredients for the sauce in a saucepan and set over a medium heat.

Simmer for 10 mins until thick then remove from the heat and season to taste. Leave to cool.

Sift the flour, baking powder and salt into a bowl and make a well in the middle.

Pour in the yoghurt and stir with a fork.

When the mix forms a rough dough, turn out on to a lightly floured work surface and knead to a smooth ball.

Divide the dough into four equal pieces and roll out into thin rounds.

Spread the bases with the tomato sauce and top with the cheese.

Season with black pepper then carefully transfer to the hot baking trays.

Bake for 10 mins until the bases are crisp and the cheese is bubbling.

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