1. Avoid fried items.
Most appetizers on the menu, like Samosas, are fried. Anything listed
as Padoka means it has a tempura batter and has been fried. Ask the
server how dishes are prepared if the menu description isn't clear.
2. Choose dishes made with lentils or chickpeas.
Any dish labeled as Dal, such as Dal Bukhara, is made with lentils
and low in fatty oils and butter. Look for dishes labeled Chole, like
Pindi Chole. These lentil- and chickpea-based dishes are high in fiber
and protein, which will help you feel fuller.
3. Skip dishes that include Paneer, Ghee, or Malai.
Dishes that include Paneer (cheese), like Palak Paneer and Kadhai
Paneer, are made with full-fat cheese. Similar to cottage cheese, this
curd-like cheese doesn't melt. Ghee is a a clarified butter used in
sauces or brushed on Naan. Malai is a cream used in a variety of dishes
that is high in calories and saturated fat and used to make sauces.
4. Order lean meats.
When choosing meat-based dishes, opt for grilled or kebab meats.
Meats that are cooked Tandoori style are typically lean and marinated
with yogurt and fresh spices. You can also try Tandoori fish and other
seafood dishes.
5. Steer clear of gravy-based menu items.
While healthier than American gravy, Indian gravy is made from
onions, tomatoes, salt, and spices cooked in a large amount of butter.
Avoid dishes like Butter Chicken and Dum Aloo, which are covered with
gravy.
6. Fill your plate with veggies.
Vegetables are low in calories and fat and high in fiber and
nutrients. Opt for dishes made with fresh vegetables, like Aloo Gobi and
Sukhi Bhindi, for a delicious, colorful meal that will help you feel
fuller, longer.
7. Choose one of these healthy dishes.
If you still can't decide what to order using the tips above, choose
one of the dishes on our go-to list of healthy menu items. A few
favorites include:
- Baingan Bharta (baked eggplant with onions, tomatoes, and spices)
- Prawn Kebab (grilled prawns and spices)
- Barrah Kebab ( grilled lamb marinated in yogurt and spices)
- Kadai Chicken (spiced chicken with onions and bell peppers)
- Tandoori Salmon (roasted salmon marinated in yogurt and spices)
