As a healthy eater, we are bombarded by high fat and high calorie food with very little nutritional value everywhere we go. When I first began my quest at becoming a more mindful eater, one of the biggest adjustments was what to eat when I went out. Grilled chicken salads are definitely not created equal at every restaurant you visit and let’s face it, that gets pretty boring.
The great thing is that most restaurants are becoming more aware of the demands of diner’s such a myself. They are now creating space on their menus for low calorie options and some even include the nutrition facts. However, not all restaurants do this, for example, this awesome little Indian restaurant Coach Kozak and I like to go to, that practice doesn’t exist. So what is one to do?
Well that’s where I come in! I’ve done the research for you and am ever so happy to share. Indian food is so great because of the use of spices, it’s down right delicious and can be low on calories too, if you know what to choose. From stewed meats to soft naan, it can be confusing to know what the best selection is. So let’s break it down:
What to avoid:
Samosas or Samoosas is a fried pastry with a savory filling such as spiced potatoes, meat or cheese. These little fried pillows of deliciousness can pack up to 308 calories for 1, yikes!
Pakora is the taking of an ingredient such as an onion, cauliflower, spinach, potato or eggplant (just to name a few) and dipping them in a batter of gram flour and deep frying them in oil.
Chicken Korma Curry is a savory creamy chicken dish that includes of course chicken, ginger-garlic paste but the butter used in this dish sets it over the calorie edge and you back 800 calories!
Lamb Rogan Josh pictured above, which is (my personal favorite) a lamb dish that is cooked in oil and spices at an intense heat. One serving is nearly 600 calories.
We all love bread but naan can sneak up on you at 320 calories per naan! Not to mention, it’s made with all purpose flour and butter which can send you on a blood sugar roller coaster.
Jalebi is a popular dessert in India and is made of deep-frying flour in circular shapes and are then soaked in sugar syrup. Delicious, yes, but one will cost you 450 calories. Ouch!
So I know that seems sad but I promise you can still eat out at your favorite Indian restaurant. You will want to look for dishes labeled Dal because they are made with lentils and are low in fatty oils and butter. Lentil as well as chickpea based dishes are fantastic because they are high in protein and fiber therefore they help you feel full. Also, opt for dishes made with fresh vegetables like Sukhi Bindhi (40 calories/1 cup) or Baingan Bharta (Eggplant Curry 140 calories). Of course, grilled and kebab meats are a great way to get the protein you need to build up that lean muscle.
Some great Indian dishes to choose from would be the following:
Barrah Kebab are savory, spicy lamb chops grilled in a tandoor and only 315 calories per serving.
Kadai Chicken this spicy and totally delicious Indian dish is has a distinct flavor of bell pepper and is cooked in a red gravy with whole spices such as cinnamon, coriander, cloves and turmeric. Only 400 calories for 1 cup
Tandoori Salmon is marinated in spiced yogurt marinade and baked or grilled in a clay tandoor oven. 6oz 210 calories
Chickpea and Spinach Curry this dish is vegan, full of protein and flavor from curry, garlic, ginger in a stewed tomato sauce. Only 215 calories.
Aloo Palak pictured above, is delicious potatoes and spinach that come in at 100 calories per serving.
Patrani Machhi spice coated and rubbed fish steamed in banana leaves, yes please! 290 calories
Be healthy, be social, and still make your health and fitness goals. Don’t deny yourself, just remember everything in moderation and when in doubt, eat half and save the other half for later or even share your dish with your dining partner. A rule of thumb I use is that I’m honest with myself. If I know that not eating the entire plate of Lamb Rogan Josh is next to impossible, I share it or I just don’t order it. Choosing to live a healthy lifestyle does not have to be a sacrifice, all it takes are some small adjustments to make a big difference.
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