• +353 85 1432752
Blog Saturday Night Fake-Away



Saturday Night Fake-Away

  • by David O' Connor
  • February 2, 2017

What’s happening Guys 🙂 Been doing these recipe videos for awhile now and so far so good.

The only thing that I didn’t think about is, what if you’re like me? What if you prefer to read the recipe instead of stopping and pausing a video when you’re trying to make the damn thing!

So I decided just to do a short ‘How-To’ and hopefully it will reach out to a wider audience.

Who knows I might do an audio type where you can listen to my mutter clustered soothing voice in the future…….not.

I’ve been wanting to come up with a takeaway style recipe that wouldn’t be to hard on waistline for awhile now but after my last few recipes I couldn’t come up with anything.

Enter Robbie Lane, our performance coach here in the gym, who put me on to the Naked blondies recipe of a healthy spice bag. Genius.

I changed it around a bit just for preference and added a few bits myself but otherwise it’s flippin’ delish and it might keep you from getting the real thing from an actual Chinese takeout on a Saturday night.

It’s also a chance to actually learn some small little tips about cooking these kind of meals ~ so this ISN’T a fast recipe, there is a bit of time in making it, so if you’re going for this one, set aside enough time as per the end of the Video 🙂

Without further ado, let’s get to it 🙂 



. 350g Of Rooster Potatoes

. Tbsp Of Sunflower Oil (Being Honest, this was all I had lying around as I ran out of Coconut Oil – which would be preferred here)


I leave the skin on just because I like it, but peel your potato if you like.

Cut them into long 8mm Cube like size. Put them in a bowl, drizzle a Tbsp of Sunflower Oil & mix.

Spread evenly on a baking tray and put in the oven at Gas Mark 6 for 45-50 Mins. Check every 15 mins to turn until Golden Brown.


Usually I do my chips in the Air Fryer but on this particular day I had no electricity and had to improvise using the gas cooker.

Using the same amount of potatoes into 8mm chips (Roughly, you won’t need a ruler 😉 , leave them in a bowl of cold water for a minimum of 30 minutes,


Drain and dry the chips fully and put them in the Air Fryer for 18 minutes on 160’c with 5-10 spray’s of 1 kcal spray. Shake halfway.

Then you want to put them back in again on 180’c for twelve minutes. Remove and shake the basket every 4 minutes until golden brown.

I prefer this method as you could just use the 1 Kcal spray instead of the oil taking away over 100 Kcals from the recipe and it gives a much better chip.


Salt Chilli Chicken


  • 2 x 150g Chicken Fillets
  • 50g Of Paxo Golden Breadcrumbs
  • 1 x Egg
  • ¾ tsp Of Chilli Powder
  • ¾ tsp Of Garlic Granules
  • ¾ tsp Of Salt
  • 1 Kcal Spray


  • Mix all the Dry Ingredients together and cut the Chicken chicken fillets into Chinese style strips
  • Mix your egg in a separate bowl and mix well
  • Coat a chicken strip in the egg wash, let it hover above the bowl just to let excess egg run off and then cover with breadcrumb mix. Do this with all your chicken

Tedious work at the time but I promise, it’s worth it.

Throw it in the Oven on gas mark 6 for 20-30 Minutes until cooked,


Once this and the chips are cooked put on some more salt, Garlic Granules and Chopped chilli to preference 🙂

Spicy Sweet & Sour Sauce(50ml Pot)


  • 25mls Of Orange & Pineapple Squash
  • 50mls Of Passata
  • ½ Tbsp Of Malt Vinegar
  • ½ Tbsp Of Garlic Granules
  • ½ tsp Of Freshly Chopped Chilli
  • 35mls Of Water
  • ¼ tsp Of Knorr Chicken Stock Pot


  • Mix all the ingredients and stir in a frying pan on a medium heat
  • Reduce for 10-15 Minutes until the sauce becomes a thicker consistency and wala it’s done.


Garlic Dip (50g Pot)


  • 30g Of Lighter Than Light Mayo
  • 20g Of Taste Of Goodness Garlic Mayo


  • Weigh out each and mix well


Calories & Macro’s

This recipe serves two people so here is the Nutritional Info on 1 Serving.


205 Kcals

4g Protein

30g Carbs

7g Fats


150 Kcals

3.7g Protein

30.1g Carbs

0.9g Fats


273 Kcals

41g Protein

18g Carbs

3.8g Fats


41 Kcals

1.2g Protein

7.1g Carbs

0.4g Fats


153 Kcals

0.3g Protein

3.3g Carbs

15.6g Fats


And that is pretty much it. Main “Take Away’s” from this:

  • A healthy-ish treat without all the added processed and fatty shit that you would more than likely get in a takeaway
  • Easy on the wallet
  • A good serving of protein to reach your daily target
  • Kept busy on a Saturday night instead of sitting on the couch

Hope you enjoy this, I know I did 🙂

James Connolly

Doc Fitness – The Bitchin’ Kitchen EP 6 (The rest of this Recipe Series can be found on our YouTube Channel HERE)


If you haven’t downloaded our Free Fat Loss cookbook yet, it’s been downloaded over 1000 times already and put to use for some tasty fat loss meals that don’t have to be boring – if you click on the picture below and pop in your details, it’ll send you the cookbook straight away 🙂

Click here to subscribe



David O' Connor on BloggerDavid O' Connor on FacebookDavid O' Connor on InstagramDavid O' Connor on LinkedinDavid O' Connor on TwitterDavid O' Connor on Youtube
David O' Connor
CEO | Head Coach
David's passion lies in coaching you through the easiest path to losing weight, toning up & getting back the confidence that's been hiding for a while. Head Coach & Head of Nutrition at Doc Fitness, if you don't find him there, he's probably training, sipping coffee writing Nutrition articles or playing Hurling for Ballinderreen.