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Healthy curry |
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#1 |
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Forum Member
Join Date: Oct 2006
Location: Fort William
Posts: 22,296
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Healthy curry
My normal curry night out is popadoms, onion bhaji, chicken or lamb dhansak, dhal and either a garlic nann or pilau rice. I'm probably not good to be around the following morning!
![]() However, I'm now meant to be avoiding saturated fats, salt and sugar for health reasons, so what are the healthy alternatives? I assume plain nann, and avoid the popadoms, but how unhealthy is dhansak and dhal, and what are the low fat alternatives. Is there a decent alternative to the onion bhaji? |
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#2 |
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Join Date: Mar 2006
Posts: 30,072
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All of that is healthy if made at home, and none of it is going to be healthy as a takeaway or in a restaurant.
Prob not the answer you were looking for? |
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#3 |
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Join Date: Nov 2008
Location: Up North
Posts: 1,359
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Quote:
All of that is healthy if made at home, and none of it is going to be healthy as a takeaway or in a restaurant.
Prob not the answer you were looking for? |
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#4 |
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Join Date: Aug 2010
Location: Essex
Posts: 16,223
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Quote:
Not if the poppadoms and bhajis are deep fried like they traditionally are. I'm looking through a menu and it seems 99% of the starters are fried.Shami kebab or sheek kebab are usually griddled so they would be better than onion bhajis I would think. Tandoori or tikka is relatively low in fat with plain rice and maybe dips instead of a curry sauce. A garlic naan would have the same fat, salt etc. as a plain naan. Naans and chapatis are basically flour and water but may have salt added too. Parathas have a lot more fat content. Any sauce is high in fats and maybe salt too especially korma and massalas. It doesn't look as though there are too many healthy choices with Indian food.
I would look at the dishes of Gujarat and southern areas. A lot of their is veterinarian for even more healthiness. |
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#5 |
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Join Date: Aug 2004
Location: moon
Posts: 12,983
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Quote:
That may apply to restaurant curries but I can assure you that indian cooking can be one of the most healthiest in the world if done correctly. Unfortunately there is little substitute for home made where you can control the ingredients. As you mention avoid heavy sauces is one of the keys. I have never used cream in my indian cooking (though use it western dishes quite often).
I would look at the dishes of Gujarat and southern areas. A lot of their is veterinarian for even more healthiness. ![]() Every region of India has vastly different cuisines that differ in ingredients, taste, texture etc etc. A wonderful world to explore if you like food. In terms of what to eat on your night out, eat curries with less sauce. Gluten based foods like bread are one to avoid so choose rice. So have a biriyani? Daals can be healthy or they can be loaded with butter/cream. It's like you can have relatively healthy dark chocolate or you can have a deep-fried mars bar, all these things are how you make 'em. |
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#6 |
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Join Date: Sep 2007
Posts: 2,064
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Quote:
Did you mean vegetarian?
![]() Every region of India has vastly different cuisines that differ in ingredients, taste, texture etc etc. A wonderful world to explore if you like food. In terms of what to eat on your night out, eat curries with less sauce. Gluten based foods like bread are one to avoid so choose rice. So have a biriyani? Daals can be healthy or they can be loaded with butter/cream. It's like you can have relatively healthy dark chocolate or you can have a deep-fried mars bar, all these things are how you make 'em.
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#7 |
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Join Date: Aug 2010
Location: Essex
Posts: 16,223
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Quote:
It's an easy assumption to make, but the little known veterinarian diet is not only far healthier, it gives you a deep glossy coat and a sublimely moist nose
![]() You will get a moist nose if you make curry very hot. And a something else the next day as a special surprise. |
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#8 |
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Join Date: Mar 2010
Location: Everywhere
Posts: 2,082
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Real Indian food is very healthy for you. All the spices have a place in the ayurvedic system. Try this Bengali butternut squash and chickpea curry by Anjum Anand. Absolutely delicious! Quote:
2 tbsp vegetable oil
Pinch ground asafoetida 1 bay leaf ½ tsp panch phoran (a blend of equal quantities of fenugreek, nigella seeds, fennel seeds, cumin and mustard seeds), available from Asian supermarkets, also known as Bengali five-spice (You might have trouble finding this, so just use 1/2 tsp each of mustard seeds, fenugreek powder, fennel seeds and cumin seeds) 1-2 mild dried red chillies 1 small onion, chopped ½ tsp ground turmeric 2 level tsp ground cumin 1 heaped tsp ground coriander 2 tsp ginger paste (available from Asian supermarkets, or make your own by crushing or blending fresh ginger to a rough paste, adding water if necessary to loosen) 500g/1lb 2oz butternut squash, peeled, seeds removed, flesh cut into 4cm/1½in cubes 200ml/7fl oz boiling water 200g/7oz canned chickpeas, drained and washed 1 tsp ground garam masala 1 tsp ground fennel seeds Preparation method Heat the oil in a large non-stick pan over a medium heat. Add the asafoetida, bay leaf, panch phoran and chillies and fry for 1-2 minutes, stirring well to combine. Add the onion, stir to coat in the spices, and fry for 2-3 minutes, or until softened and golden-brown. Add the ground turmeric, cumin and coriander, the salt, sugar and ginger paste and stir well. Add a splash of water, stir and cook for a further 1-2 minutes. Add the butternut squash pieces and the boiling water. Bring the mixture to the boil, then reduce the heat to a simmer, cover the pan with a lid and simmer for 10-15 minutes, or until the butternut squash is tender. Add the chickpeas, ground garam masala and fennel seeds and another splash of water if necessary to keep the mixture loose. Add the salt and sugar, if using. Stir well and continue to cook for 1-2 minutes, or until warmed through. Serve immediately. |
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#9 |
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Forum Member
Join Date: Nov 2008
Location: Up North
Posts: 1,359
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Quote:
That may apply to restaurant curries but I can assure you that indian cooking can be one of the most healthiest in the world if done correctly. Unfortunately there is little substitute for home made where you can control the ingredients. As you mention avoid heavy sauces is one of the keys. I have never used cream in my indian cooking (though use it western dishes quite often).
I would look at the dishes of Gujarat and southern areas. A lot of their is veterinarian for even more healthiness. |
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#10 |
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Forum Member
Join Date: Aug 2000
Location: Edinburgh
Posts: 23,326
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Tandoori chicken or chicken tikka - just chicken grilled with spices and salad. I suppose they will make you a naan without ghee if you ask. For a starter, kofta kebabs maybe.
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#11 |
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Join Date: Sep 2008
Location: around
Posts: 2,627
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shashlik's are healthier option too. Avoid breads they are really high in fats. Stick with rice 0- boiled is better.
Poppadoms are better than the bread I'd say |
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#12 |
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Join Date: Apr 2008
Location: Wallington, Surrey
Posts: 4,555
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I found this dhansak recipe, from the ingredients it seems healthy ish!
Anjum Anand's chicken dansak. Dhansak is an authentic Parsi dish. The vegetables are optional leave them out or add others you have Ingredients (Serves 6-8) 6 tbsp vegetable oil 1 medium-large onion, peeled, halved and finely sliced Salt to taste 2 medium-large tomatoes, purιed 800g/1 3/4 lb chicken, skinned and joined 200g/7oz red lentils, rinsed, soaked and drained 4 small aubergines, halved lengthways (optional) 450g/1lb butternut squash, peeled and cut into large chunks (optional) 1 tsp tamarind paste, or to taste 1 tsp garam masala 1 tsp sugar Handful of fresh coriander, chopped For the paste 6 large cloves garlic, peeled 15g/ 1/2 oz ginger, peeled 2 tsp cumin seeds 1 tbsp coriander seeds 2.5cm/1in piece of cinnamon stick 1/4 tsp fenugreek seeds, ground 1/2 tsp black mustard seeds 1/4 tsp black peppercorns 1 tsp fennel seeds 1/2 tsp red chilli powder, or to taste Method To make the paste, whizz all the paste ingredients with a little water in a blender until smooth. Fry the onion in oil in a non-stick pan for about 8 minutes, until well browned. Stir in the paste and salt and cook until the moisture has evaporated, then fry over a low heat for another 2-3 minutes, stirring continuously. Add the tomatoes and a good splash of water, cover and cook for 10 minutes over a moderate-high heat, until the oil starts to bubble at the sides of the pan. Add the chicken and brown for a few minutes. Add the soaked lentils to the pan with 800ml/1 1/4pt water, bring to the boil and simmer for 5 minutes. Add the aubergines, cover and cook over a low heat for 10 minutes, then add the squash, if using. Cover again and cook until the chicken and vegetables are tender, giving the pan an occasional stir. Add the tamarind paste to taste, the garam masala and sugar. Check the seasoning and, using the back of the spoon, crush some of the lentils to bind the gravy. Add a splash of recently boiled water from the kettle if it is too thick. Sprinkle the coriander over and serve. |
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#13 |
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Guest
Join Date: Jan 2007
Posts: 13,792
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Quote:
shashlik's are healthier option too. Avoid breads they are really high in fats. Stick with rice 0- boiled is better.
Poppadoms are better than the bread I'd say
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#14 |
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Join Date: Sep 2008
Location: around
Posts: 2,627
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A quick search on both
naan bread - Calories 336.0kcal. Carbohydrate 50.1g. Protein 8.9g. Fat 12.5g. Fibre 1.9g - per 100g one poppadom - Nutrition Facts Serving Size (10.0 g) Amount Per Serving Calories 41 Total Fat 1.8g Total Carbohydrates 3.9g Dietary Fiber 0.9g Protein 2.1g the most poppadom I can find after a quick search is Nutrition Facts Calories in Poppadoms Serving Size: 1 serving Amount Per Serving Calories 145.0 Total Fat 9.0 g Total Carbohydrate 10.8 g Protein 4.8 g I've always been told to have a poppasom with a curry instead of a naan as it is lower in fat Chappati's are looking alright though- Nutrition Facts Serving Size 11 serving (0 g) Amount Per Serving Calories 60 Total Fat 0.5g Total Carbohydrates 11.0g Protein 3.0g |
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#15 |
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Join Date: Aug 2008
Location: Up North
Posts: 58,791
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With tandoori and tikka, plus naan breads you also have yoghurt. So if you wanted to cut down on fat then don't use yoghurt marinated meat, cream in sauces (tikka masala) and use flat breads instead of naans.
I made this the other week and it was very nice indeed. You can leave out the pork belly and the soured cream - I did. Pork vindaloo - http://www.bbc.co.uk/food/recipes/porkvindaloo_89999 |
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#16 |
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Join Date: Jan 2007
Location: Swashbuckling on Melee Island.
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Just a heads up for doing curries at home, if you get the sharwoods ready to eat puppadoms they aren't too bad.
I am on WW and they are only 1pp each. http://www.mysupermarket.co.uk/asda-..._pack_90g.html |
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#17 |
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Forum Member
Join Date: Aug 2010
Location: Essex
Posts: 16,223
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Quote:
Just a heads up for doing curries at home, if you get the sharwoods ready to eat puppadoms they aren't too bad.
I am on WW and they are only 1pp each. http://www.mysupermarket.co.uk/asda-..._pack_90g.html Naan as also not good. 160g server is around 550 to 600 calories. And that is not even a big serving. Chapatties are a bit better out of the breads, but make sure you tell them that you don't want butter or ghee on them. 2 average sized chapatties should be around 350 calories. |
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#18 |
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Join Date: Jan 2007
Posts: 13,792
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Mirabelle, your comparison of poppodums and nan bread is not a like for like comparison as one nan bread is not the equivalent to one poppodum, they are paper thin after all!
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#19 |
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Join Date: Sep 2008
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Quote:
Mirabelle, your comparison of poppodums and nan bread is not a like for like comparison as one nan bread is not the equivalent to one poppodum, they are paper thin after all!
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#20 |
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Join Date: Jan 2007
Posts: 13,792
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Quote:
even if you had 4 poppadoms your onto a winner in compariosn to a naan bread. I can eat a curry with 2 poppadoms and be satisfied. Each to their own I guess
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#21 |
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Join Date: Jan 2007
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Quote:
460 Calories each, that is not good.
Naan as also not good. 160g server is around 550 to 600 calories. And that is not even a big serving. Chapatties are a bit better out of the breads, but make sure you tell them that you don't want butter or ghee on them. 2 average sized chapatties should be around 350 calories. |
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#22 |
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Join Date: Oct 2006
Location: Fort William
Posts: 22,296
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Thanks people. The Jewel in Crown Street (Aberdeen) beckons in an hour and a half.
Looks like kebabs of some type for a starter and either tandoori or tikka chicken for main. |
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#23 |
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Join Date: Nov 2008
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Quote:
Thanks people. The Jewel in Crown Street (Aberdeen) beckons in an hour and a half.
Looks like kebabs of some type for a starter and either tandoori or tikka chicken for main. |
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#24 |
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Forum Member
Join Date: Oct 2006
Location: Fort William
Posts: 22,296
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Quote:
Have you never thought to ask at the restaurant?
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