Indian food embraces a whole range of dishes, not just curry. each dish varies according to the spices and herbs used. Traditionally, rice is the major part of the meal and curries of meat, fish and vegetables are served in smaller portions. It is hard to find any curried or sauces dished that doesn’t begin with frying, although there are dishes that are baked in the oven eg tandoori and tikka, Considering today’s current dietary guidelines, it is wise to try to choose dishes lower in fat whenever possible.
Lower fat choices:
Soups eg Mulligatawny, lentil (dahl)
Tandoori dishes eg prawn, chicken
Plain boiled rice
Raita (cucumber or onion)
Pasanda, Korma, Dupiaza, Massala, Biriani and Pilau dishes are all higher fat options, so:
Eat more boiled rice
Eat a minimum of the sauces
NB: Traditional Indian cookery uses ghee (clarified butter). In the UK vegetable ghee is often used – this may be hydrogenated vegetable oil. This contains trans fats. research currently supports the view that trans fats should be kept to a minimum in the diet, so select dishes that are lower in fat.
What to drink:
Cold water (most authentic0
Lassi (yogurt and milk)
NOTE: Carbonated or fizzy drinks including lager and ice cold water, tend to exaggerate the burning sensation of a really hot curry!