Eating out Indian

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)

Chicken tikka

Meat tikka

Tandoori dishes eg prawn, chicken

Plain naan


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


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)

Chilled Lager

NOTE: Carbonated or fizzy drinks including lager and ice cold water, tend to exaggerate the burning sensation of a really hot curry!

Dan Bennett

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