nu-train’s Dining Out Guide: Indian Food

THE BASICS: Look for healthier carbs that are not have not been fried or soaked in creams or oils. Your options will include chickpeas, lentils, spinach, eggplant, and other non-starchy vegetables. Avoid: potatoes, anything deep-fried, vegetables and meats fried or sautéed in the Indian butter ghee. Stay clear of Samosas (deep-fried pastry filled with vegetables or meat), puri (a puffy, deep-fried bread), keema paratha (another deep fried and filled bread), bhajees sides (fried), and pilau rice. Avoid entrees described as biryani, malai, or korma – they are prepared with a lot of oil and cream THE GOOD STUFF: Sides, Sauces and Appetizer choices
  • Mulligatawny soup (lentil and vegetable soup)
  • Dals: legume based dishes - choose those without cream
  • Basmati rice (limit to a fistful)
  • Naan (baked wheat bread), Chapatti, and Papadum (lentil crackers)
  • Chana: chickpea curry
  • Chana Sag: spinach and chickpeas in spicy sauce
  • Kachumbars: vegetable salads
  • Raitas: salads with a tart yogurt and cucumber dressing (spinach or shredded vegetables)
  • Mango chutney
  • Items described as tandoori: seasoned meat, poultry, or fish roasted in a clay oven (TRY: shrimp tandoori)
  • Kabobs: yypically grilled meats and vegetables (TRY: seafood, chicken, or lean beef)
  • Items described as masala or tikka masala: a combination of spices with sauteed tomatoes and onions (TRY: chicken masala, but if cream is listed, avoid). Sauce on the side may be your best bet with these dishes
Finally, finish the healthy night with a hot cup of chai tea...


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