Indian
Indian food has its good and bad points. One thing in its favor is that it tends to accent carbohydrates and spices and uses less protein. Legumes and vegetables are also commonly used - another plus. The difficulty is that much of the food is prepared with ghee (clarified butter) or is fried or sautéed.
Tips: Start with salads or yogurt with chopped or shredded vegetables. Choose chicken or seafood rather than beef or lamb. Choose dishes prepared without ghee. Order one protein and one vegetable dish to cut down the fat and calories. If sodium is a concern, forgo the soups.
Instead of
Try
Samosas (stuffed and fried vegetable turnover)
Papadum or papad (crispy, thin lentil wafers)
Korma (braised meat with rich yogurt cream sauce)
Chicken or beef tikka roasted in an oven with mild spices; or chicken or beef tandoori baked in a clay oven.
(In either case, ask if they will baste with margarine instead of butter.)
Curries made with coconut milk or cream
Curries with a vegetable or dal base; shish kabob; or tandoori chicken or fish
Pakora (deep-fried dough with vegetables)
Gobhi matar tamatar (cauliflower with peas and tomatoes)
Saaq paneer (spinach with cheese cubes and cream sauce)
Matar pulao (rice pilaf with peas)
Sauced rice dishes
Fragrant steamed rice
Fried or stuffed breads
Chapati (thin, dry, whole-wheat bread) or naan (leavened, baked bread topped with poppy seeds)
