Takeout vs. Target: You'll be surprised at the nutritional differences

Thank you to GoodCook for sponsoring this Takeout vs. Target post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Skip the weekend take-out and make these easy recipes during meal prep to enjoy all week! They have less sodium, fewer calories, and much less fat. Your wallet and your waistline will be thanking you later. 

Who doesn't love takeout? It's easy - you just call in an order, pick it up and eat it at your desk. But, if we are being honest, making it at home is almost just as easy. Chances are, it's healthier too. Plus, you can cook it up during your meal prep on Sunday and have it ready for any meal of the week; lunch or dinner. Gone are the days when you have to wait until Friday or Saturday night to binge on cartons of takeout. Instead, you can feel good about enjoying any of these three recipes any day or time. 

We have skipped the frying in favor of baking (on a sheet pan), significantly reduced the sodium (hello less bloating and lethargy), and made the recipes extremely cost-effective by shopping for all of the ingredients at Target. It's a triple win! 

We created two vegetarian friendly recipes; one a traditional tofu recipe and one is a spin on sweet and sour shrimp. The third recipe is the tried and go-to recipe for most people that are trying to be healthy, but still enjoy takeout; Teriyaki Chicken and Rice. All three recipes are a guaranteed home run in flavor and nutrition. 

Plus, we have everything portioned controlled thanks to our Good Cook meal prep containers. There will be no more guessing whether or not you are eating too much or not. We all know what happens when we eat straight from the takeout box, don't we? 

Are you ready to take the takeout remix challenge and put these recipes to the test? Let's get cooking! 

Crispy Tofu & Broccoli 

Here's what you will need to grab at Target:

Ingredients

1 package extra-firm tofu
1 tablespoon sesame oil
3 tablespoons coconut aminos (or 2 tablespoons tamari)
1 tablespoon arrowroot
6 cups broccoli
1 tablespoon sesame oil
Salt and pepper, to taste

Teriyaki Sauce
½ cup coconut aminos
2 tablespoons honey
2 tablespoons of rice wine vinegar
1 teaspoon sriracha
¼ teaspoon ginger
Pinch of sea salt, to taste

Meal Prep Containers

• Red, three compartment meal prep containers 

Once you have all of your ingredients, it's time to get cooking! 

Instructions

1. Press tofu by placing it on a cutting board between several sheets of paper towels, and placing a heavy plate or another cutting board on top. Allow it to sit for 20-30 minutes to drain all excess moisture. This step is important for ensuring crispy edges on the tofu.
2. Preheat oven to 435℉.
3. Cut tofu into 1-inch cubes, and place in a bowl. Drizzle tofu with sesame oil, coconut aminos, and arrowroot, and gently toss to evenly coat.
4. Add chopped broccoli to a bowl, drizzle with sesame oil, and season with salt and pepper.
5. On a large baking tray, add tofu, making sure to leave some space around the cubes for baking. Add broccoli to the other end of the baking tray.
6. Bake tofu and broccoli for 25 minutes, tossing once midway for even browning and crisping.
7. To make the teriyaki sauce, add all ingredients to a saucepan and whisk while heating over medium heat. Allow it to boil for about 1 minute while whisking to thicken.
8. Serve crispy tofu and broccoli over rice or cauliflower rice, drizzled with teriyaki sauce.

Nutritional comparison:

• Takeout: 813 calories, 46g Fat, 85g Carbs, 18g Protein, 3,300mg Sodium
• Target Remix: 437 calories, 13.8g Fat, 64.3g Carbs, 16.9g Protein, 810mg Sodium

This homemade version has just about half the calories, a third of the fat, and a quarter of the sodium!

Sweet & Sour Cauliflower Bites

Here's what you will need to grab from Target:

Ingredients:

• 1 large head of cauliflower, broken into large florets
• 2 cups mixed seasonal veggies
• 2 TBS avocado oil
• 2 TBS gluten-free (GF) flour
• 2 cups cooked jasmine rice
• Diced scallion

Sweet and Sour Sauce:

• 2 TBS maple syrup
• 2 TBS Tamari lite
• 2 TBS apple cider vinegar
• 1 teaspoon garlic powder
• 2 TBS ketchup
• Filtered water, as needed, to thin

Meal Prep Containers:

• Black, single compartment meal prep containers

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Instructions:

1. Preheat oven to 400℉ and line a baking sheet with parchment paper.
2. Add the cauliflower to a large bowl and toss with avocado oil and GF flour.
3. Add cauliflower and seasonal veggies to the baking sheet and bake for 20-25 minutes, until the cauliflower is tender-crisp but not soggy.
4. Meanwhile, whisk together the sweet and sour sauce by adding all ingredients to a small bowl and mixing with a fork.
5. Once the cauliflower is done baking, remove from the oven and toss with the sauce to lightly coat.
6. To assemble, divide jasmine rice and cauliflower/veggie mixture between meal prep containers and top with diced scallions.
7. Store in the fridge for 4-5 days.

Nutrition Comparison:

• Takeout: 530 calories, 2.5g Fat, 101g Carbs, 10g Protein, 520mg Sodium
• Target Remix: 296 calories, 7.2g Fat, 52g Carbs, 8.1g Protein, 375mg Sodium

That’s half the carbs, more healthy fats, and a third less sodium! Plus, this recipe is plant-based, vegan-friendly, and guarantees a serving of veggies! Compared to sweet and sour shrimp, which would be 870 calories, 154g carbs, 18g fat, 18g protein, and 1,100mg sodium, this version is much healthier!

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Chicken Teriyai and Veggies

Ingredients:

Meal Base
5 lbs. Chicken Thighs (boneless; skinless)
1 Medium Zucchini (cut into bite-sized pieces)
2 C. Cooked White Rice
1 C. Broccoli Florets
½ C. Snow Peas
½ C. Sliced Carrots
Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base
¾ C. Water
⅓ C. Tamari
⅓ C. Coconut Sugar
2 Tbsp. Rice Vinegar
1 Tbsp. Arrowroot Powder (or cornstarch)
½ Tbsp. Garlic Powder
½ Tbsp. Grated Fresh Ginger
½ tsp. Red Chili Flakes
1 tsp. Onion Powder

Meal Prep Containers: Black, single compartment meal prep containers

Instructions

1. Combine all teriyaki sauce ingredients (except for arrowroot powder and sesame oil) into a small pot over medium/high heat until it reaches a boil. Then, create a slurry by ladling out 1 cup’s worth of the hot liquid into a bowl and add arrowroot powder, whisking well until completely smooth.
2. Next, whisk the slurry back into the pot and lower the heat to a simmer. Let it reduce/thicken for about 10-15 minutes, stirring consistently until the sauce can coat the back of a spoon. Once the sauce has finished cooking, stir in the sesame oil, remove from the stove, and let it cool for a minimum of 5 minutes to further set.
3. Preheat the oven to 400℉ and line a sheet pan with foil.
4. Place chicken thighs on the lined sheet pan and pour about ⅓ of the teriyaki sauce over the chicken. Flip the thighs and pour another ⅓ of the sauce over them, ensuring they are well-coated.
5. Optional: Reserve the remaining ⅓ of the teriyaki sauce for serving with the meal.
6. Place the chicken on the middle oven rack and cook for 15 minutes. Then, flip the chicken and cook for another 10-15 minutes or until it reaches an internal temperature of 165℉.
7. When the chicken is nearly done, steam the carrots for about 5 minutes, then add the remaining veggies and steam for another 5-8 minutes, or until the broccoli and snow peas are vibrant green and all veggies are tender but still firm.
8. Once the chicken is done, slice or dice it into bite-sized pieces and serve with rice and veggies. Optionally, drizzle with extra teriyaki sauce and sprinkle with sesame seeds.
9. Store and enjoy!

Nutritional comparison:

• Takeout: 738 calories, 105g Carbs, 15g Fat, 50g Protein, 2,540mg Sodium
• Target Remix: 424 Calories, 51g Carbs, 7g Fat, 39g Protein, 1,511mg Sodium

This homemade version has half the carbs, half the fat, 1,000mg less sodium, and is much more flavorful, colorful, and delicious!

Have we convinced you to give takeout at home a try? 

If so, head to Target, grab all of your ingredients, plus your meal prep containers and then head home to start cooking! We would love to see what you make, so don't forget to tag us on Instagram, @Mealpreponfleek, so we can share your healthy takeout remix!