According to popular belief, seeking healthy Indian food at a restaurant is an impossible task. Although home-style Indian food is traditionally healthy, the majority of Indian dishes served in Indian restaurants go hand in hand with oil and extensive use of spices. However, there are certain delectable dishes that you can indulge in without worrying about the calories and fat intake.
(Note: The calorie-content of dishes are courtesy The Daily Plate)
Healthy Indian Food to Order at a Restaurant: Starters
Rasam
Start your meal with the tangy and lightly tempered rasam, the South Indian soup, prepared with lentils, tamarind pulp, tomato, pepper and other ethnic spices. A serving size (150ml.) of healthy rasam comes with 30 calories and 8 calories from fat.
Khaman Dhokla
A healthy Indian starter, khaman dhokla are steamed lentil cakes, garnished with freshly grated coconut (used sparse) and mustard seeds.
Healthy Indian Food to Order at a Restaurant: Main Course
Steamed rice
Health conscious diners should avoid Indian breads like naan, kulcha and missi roti, and opt for the white, steamed rice, a comparative healthier food option at an Indian restaurant. The traditional Indian breads made from white flour are loaded with oil and butter. A ½-cup serving of white rice has 90 calories and 0 fat calories; a ½ serving size of Tandoori Naan has 150 calories and 35 calories from fat.
Tandoori Chicken
Worldwide, Indian cuisine is synonymous with Tandoori chicken, the most popular, roasted chicken dish. Charcoal fire generates the heat in the Tandoor, a clay-oven used to barbecue marinated meats. The cooking of tandoori chicken involves less or practically no oil and is among the healthiest Indian way to cook meat. Marinated in yogurt and spices, the chefs cook the chicken in the sizzling Tandoor.
Serving Size: 1 chicken breast cooked Tandoori Style
Calories: 170
Calories from Fat: 27
Daal
Lentils (daal) are the cornerstone of Indian cooking. Home-style daal is a popular dish with the diet conscious; the legumes are high in protein and contain no fat. However, while dining in an Indian restaurant, diners should choose the Tarka daal, rather than Daal Makhani. (Makhani comes from the word “makhan,” which mean butter.)
Tarka Daal
Calories: 187
Calories from Fat: 36
Daal Makhani
Calories: 350
Calories from Fat: 54
Idli
Idli is a traditional South Indian delicacy made from rice and fermented lentil batter. Although contemporary chefs have popularized several variations, the traditional, steamed rice cake is still a safe and healthy choice in Indian restaurants. Forego the coconut chutney that accompanies the dish; opt for the sambar instead.
Serving Size: 1
Calories: 21
Calories from fat: 5
Sambar
Sambar is ubiquitous accompaniment with several South Indian dishes. On the same lines as lentils and daal, the sambar is the yellow, toor daal cooked with vegetables. The added touch of tamarind and spices make it a typical preparation of the South.
Serving Size: 1/3 cup
Calories: 50
Calories from Fat: 20
Mixed Vegetable
Apart from the oil and the fat, diners are at a huge benefit dining at an Indian restaurant. The menu offers a comprehensive selection of vegetable dishes. Avoid the Mughal-style cooked vegetable, which is made with a generous dousing of cream and nuts, the simple and home-style mixed vegetable curry is a blend of vegetables (carrot, beans, peas) cooked with Indian spices, with a dash of kasoori methi added, for flavor.
Serving Size: 1 cup
Calories: 90
Calories from fat: 9
Chana Masala
Also known as, Chole or Chole Masala, the chana Masala is a popular, healthy Indian dish prepared with chickpeas. The gravy is onion-tomato based and the dish incorporates traditional and ethnic spices. Avoid the bhatura, the popular pairing and order plain roti.
Healthy Indian Food to Order at a Restaurant: Side Dishes
Raita
A side dish, raita is a staple, traditional and healthy yogurt dip and a popular Indian condiment. Health-conscious diners should avoid the boondi raita variation (tiny, fried balls of chickpeas flour) and choose the plain raita with grated cucumber, seasoned with cilantro, cumin, mint, cayenne pepper, along with other spices.
Serving Size: ½ cup
Calories: 60
Calories from Fat: 18
Souce(s):
Personal Experience
thedailyplate.com
