Healthy Indian: What to order and what to avoid

Dal (Spicy Lentil Soup) Recipe

Dear Kara,

It is real fall (borderline winter) weather here and Indian food is one of my favorite cold weather foods. Tonight Michael and I ordered Indian takeout from a new restaurant and I was really pleased. Indian can be REALLY fattening and high in calories; in fact it is practically the most unhealthy ethnic food. For example a serving of chicken korma curry has about 850 calories and 70 grams of fat!! Yet Indian Food is SOOooooo delish and full of flavors.

So what to look for....


1. No Ghee!
The obvious no fried or cream applies. But the real sneaky item is ghee, a clarified butter, that is used in most sauces. It's best just to ask you server what foods are prepared without ghee. Also ask which curries are yogurt based instead of coconut oil.

2. Starters
-Most apps are quite fattening so it's best to steer clear.
-There are a few soups that are great for starters. Mulligatawny is a lentil soup but make sure it is used with a broth not cream. Dal is a spicy lentil soup and Rasam is a tomato soup.

3. Proteins
-It is best to avoid beef or lamb because of their fattiness and saturated fats.
-Stick with Fish or Chicken. Tandoori chicken or fish is the healthiest option and is tender and full in flavor because it is cooked in a clay oven.

4. Vegetables
-There are lots of yummy vegetable options! The key here is how they are prepared; so ask questions if you are unsure.
-Palek Panner is one of my personal favorites. It is spinach curry with chunks of cheese. Make sure the sauce is without cream (depends on the place).
-If you are looking for antioxidants Aloo Gubi is a yellow (turmeric) dish with potatoes and cauliflower.
-For fiber try Dal Sapphire, slow cooked lentils with spices and herbs.
-Mixed veggie option, gobhi matar tamator is filled with cauliflower, tomatoes and peas.

5. Carbohydrates
-The breads tend to be fried or soaked with fats. Steer clear of naan or chapatti. If you must have bread stick to roti, that tends to be the healthiest. But in most cases the basmati rice is the safest bet. Some places even have brown basmati.

6. Sauces
-The best sauce is raita because it is protein rich, lower in calories and carbs. The sauce is a yogurt based sauce, similar to Greek tzatziki. The sauce is good for dipping tandoori chicken or fish.

7. Dessert: Lassi
-Lassi is like a yogurt smoothie with ice, fruit and a touch of sugar. This dessert tends to be under 300 calories. (Unlike all the other options)

Yummmmmy. Of course you can also make these great Indian foods at home; below are some healthy recipes that I want to make.

XOXOXOXOXO
Margaret

Our Take Out: Basmati Rice with Dal Sapphire (lentils), Palek Paneer (non cream based) and Chicken Tiki Masal (no cream or ghee)

Chicken Tandoori Skewers Recipe