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Old 19-09-2011, 20:03
smudges dad
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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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Old 19-09-2011, 22:35
whoever,hey
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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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Old 19-09-2011, 23:43
Flying Dagger
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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?
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.
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Old 19-09-2011, 23:51
c4rv
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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.
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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Old 20-09-2011, 00:17
TheBigM
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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.
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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Old 20-09-2011, 00:25
thefoxmistress
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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.
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
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Old 20-09-2011, 08:46
c4rv
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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
lol.

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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Old 20-09-2011, 08:59
gmphmac
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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!

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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Old 20-09-2011, 09:08
Flying Dagger
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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.
Yes I was referring just to Indian restaurants as the OP referred to his curry night out. There are some fine ones where I live but all seem to rely on fried or deep fried food and rich sauces. I agree about the home made route as in the long ago past I used to make my own and they are much healthier.
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Old 20-09-2011, 11:19
grassmarket
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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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Old 20-09-2011, 12:11
mirabelle
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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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Old 20-09-2011, 12:13
Sem1
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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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Old 20-09-2011, 13:36
whackyracer
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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
Wrong, chappatis and nan breads are not high in fat unless they are finished with ghee, which you can ask them not to do. They are however very carb heavy. As for popadoms, i can't see how something that is deep fried is healthier than something that is made on a cast iron pan or a tandoor?
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Old 20-09-2011, 14:47
mirabelle
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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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Old 20-09-2011, 15:53
degsyhufc
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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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Old 20-09-2011, 16:07
Gogfumble
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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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Old 20-09-2011, 16:13
c4rv
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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
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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Old 20-09-2011, 16:28
whackyracer
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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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Old 20-09-2011, 16:48
mirabelle
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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!
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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Old 20-09-2011, 16:51
whackyracer
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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
Most people really wouldn't be and poppadums are more than likely high in sat fats, well the restaurant ones at least.
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Old 20-09-2011, 17:32
Gogfumble
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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.
They are 461cal per 100g and 37 cal each!
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Old 20-09-2011, 17:59
smudges dad
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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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Old 20-09-2011, 18:40
Flying Dagger
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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.
Have you never thought to ask at the restaurant?
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Old 20-09-2011, 18:58
smudges dad
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Have you never thought to ask at the restaurant?
I'm male, we don't ask directly!
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