Order: Dishes With Dal
In Hindi, “dal” refers to lentils or a lentil-based dish. Whichever way you prepare them, those small beans are a powerhouse of protein, fiber, vitamin B6, and folate. To reduce fat, go for dal in tomato-based sauces rather than creamy ones.
Naan is what fries are to burgers in terms of Indian cuisine; they simply go together. And, like those puffy spuds, this tender flatbread is nutritionally deficient. The majority of naan recipes include Greek yogurt to give them their airy texture. However, this is more than compensated for by less-than-healthy components like white flour, sugar, and oil.
It is crimson. It has been burned. This is one of the most well-known Indian meals. The name tandoori chicken comes from the tandoor, a thick clay or stone pot in which it is cooked. Additionally, you may order tandoori fish and lamb, which are seared over an open flame, charcoal, or a gas flame. As with grilling, the taste is imparted only by the meat and marinade, not by oils or other unnecessary lipids.
Exotic is the given name. However, “pakoras” is slang for “fried vegetables.” Eggplant, potato, spinach, or cauliflower slices are coated in batter and then quickly fried in a large amount of heated oil. For dine-in or delivery, omit these. You can make a healthy version at home by using chickpea flour for the flour and baking rather than frying.
Indians use chana masala for breakfast, lunch, and supper, as well as as a quick snack from food vendors in their neighborhood market. Its primary component is chickpeas, often known as garbanzo beans. Folate, iron, fiber, and vitamin B are abundant in the bean. The tomato-onion sauce is enhanced with garlic, ginger, chilies, and other beneficial spices.
We get what you’re thinking: Saag paneer is a spinach-based dish. What about that is unhealthy? The issue is with the paneer cubes, or Indian cheese. Some cooks boost the fat content of the meal by frying it in ghee, or clarified butter. Others finish with cream and yogurt for a silky texture. At home, lighten the meal by substituting tofu for the paneer.
These pocket-sized snacks are the quintessential Indian street cuisine. Samosas contain vegetables such as potatoes, onions, carrots, and peas. So what is the source of concern? All of the nutritious ingredients are combined into a carb-heavy pastry shell or wonton skin and deep fried in boiling fat.
This is perhaps not the most seductive dish on the Indian buffet. You may choose to bypass it entirely on your way to chicken tikka masala and basmati rice. However, this potato-cauliflower combination earns great scores for taste and heart health, especially with the addition of turmeric, ginger, garlic, and cumin.
It is one of the most often requested dishes in Indian restaurants. However, like with many other Indian meals, the current recipe for chicken tikka masala is anything but. A typical serving has 1,249 calories and 90.8 grams of fat. The ghee and heavy cream contribute significantly to this.
This lentil flour bread is flame-roasted in northern India. However, in the United States and virtually everywhere else, it is deep-fried. Refrain from devouring them before your dinner comes. Alternatively, crunch your way through a few, maybe with a drizzle of mint chutney on top.
Meat, spices, and a grill equals pure protein. Serve with tomato chutney and brown or whole grain rice rather than pilaf.
This dish’s fat-o-meter is not boosted by a creamy sauce. It is the flesh. Lamb can contain between 15 and 25 grams of fat per 3-ounce serving, depending on the cut. That is approximately the size of a standard deck of cards. At home, when you have the option of choosing the cut of meat, choose for a leg or loin and fill up on antioxidant-rich foods like ginger, garlic, tomato, and turmeric.
In Hindi, Navratan translates as “nine pearls.” It’s an apt moniker for a dish rich in veggies, nuts, and seeds. When ordered at a restaurant, it is frequently topped with half and half to impart a rich, creamy taste (and extra calories and fat). Substitute plain soy yogurt or blended tofu for plain yogurt to provide a healthy twist.
These golf ball-sized sweets drenched in sticky liquid are not conducive to a healthy diet. Gulab jamun are a deep-fried combination of milk, sugar, and ghee that is dipped in rose water syrup. If you’re craving something sweet after an Indian meal, try kheer, or fruited rice pudding.
Typically, one order of chicken biryani, lamb vindaloo, or dal makhani serves two people. Consider sharing or reserving some for another night. This immediately reduces your fat and calorie intake by half.