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2007/01/11, 07:57 PM
Hi is there anyone one here that can give me some advice on how to make indian food more healthy..!!!
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LiVe LiFe 2 ThE mAxXxx
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2007/01/12, 02:09 PM
You might try checking out this recipe book. Maybe the local library has it and you can just take a quick look and see how she is making the healthy changes.
Indian Every Day: Light, Healthy Indian Food
by Anjum Anand
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2007/01/13, 10:23 AM
sadia - focus on vegetables and lentils, fish, chicken. The unhealthy indian foods are the fried things and the heavy cream sauces, experiment with reducing the amount of ghee, oil and cream you regualrily use and see if you need to increase the amount of spices used to boost the flavor without so much fat. Make yourself a pioneer!
I think Madhur Jaffrey also has written a cookbook on healthier indian cuisine.
Right now I have the Betty Crocker's Indian Home Cooking from my library and there are some really healthy recipes in it - also some less healthy... but maybe i will post some of the tasty looking healthy ones in a new thread for you.
I think I have posted a spinach saag recipe beofre, I will look and add it to the new thread.
Also - basmati rice is just fine as long as you watch your portion size.
Boy, now I am dreaming of Nav Ratton Korma (not too healthy, but oh so good):)
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Until you value yourself you will not value your time. Until you value your time, you will not do anything with it.
M. Scott Peck
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2007/01/13, 10:25 AM
Here is a curry recipe: Not necessarily Indian, but sounds good. I will just make this thread the Indian Food recipe thread:)
Vegging Out
This curried vegetable stew adds some sizzle to your meals.
If you're still not a veggie fan, this dish will convince you to become one. The spicy, robust flavor tones down the spinach and peppers, while delivering a serious fiber boost. Try it for a hearty, filling dinner.
Ingredients:
1 tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, deseeded and finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 tablespoons minced, peeled fresh ginger
1 tablespoon curry powder
2 large tomatoes, peeled, seeded and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 1/2 cups cooked pinto beans or black beans
3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leave, torn into bite-size pieces
To Prepare:
Heat olive oil in a 4-quart saucepan or Dutch oven. Add onion, bell pepper, carrot, and celery and saute until soft, about 5 minutes. Add garlic, ginger, and curry powder and saute until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.
Yield: 2 quarts; 8 (1-cup) servings
Nutritional Values: Fat: 6 g. Carbohydrates: 18 g. Protein: 7 g. Calories: 145 kcal.
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2007/01/13, 10:33 AM
Sweet Potato Curry (Betty Crocker's Indian Home Cooking)
4 servings
1 tbsp vegetable oil
1 tsp black or yellow mustard seed
1/4 tsp asafetida (hing)
2 tbsp dried yellow split peas (chana dal), sorted
1 large sweet potato (1 pound), peeled and cut into 1/2-inch cubes
8-10 fresh karhi leaves or 2 tbsp chopped fresh cilantro
1 tsp tangy sabhar powder (I will post the recipe)
3/4 tsp salt
1/2c water
Heat oil and mustrad seed in wok or deep 12-inch skillet over medium-high heat. Once seed begins to pop, cover wok and wait until popping stops.
Add asafetida and split peas; stir-fry about 1 minute or until peas are golden brown. Add remaining ingredients, except water; stir-fry 1-2 minutes.
Stir in water. heat to boiling; reduce heat. Cover and simmer 5-7 minutes or until sweet potato is tender.
per serving
60 calories
3g fat
0 cholesterol
450mg sodium
9g carbohydrate, 3g fiber
2g protein
daily value:
100% Vitamin A
2% Vitamin C
2% calcium
6% Iron
Diet exchange - 2 vegetable
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2007/01/13, 10:39 AM
Tangy Sambhar Powder
about 1 cup spice blend
1/2c dried red Thai, serrano or cayenne chilies
1/4c dried yellow split peas (chana dal) sorted
2 tbsp sesame seeds
1 tbsp tamarind pulp or grated lime or lemon peel
1 tbsp coriander seed
1 tsp cumin seed
1 tsp black peppercorns
Mix all ingredients in small bowl
Heat 6-inch skillet over med-high heat. Place mixture in skillet and roast 1-2 minutes, stirring constantly, until seeds crackle, spices turn one shade darker and the mixture has a nutty yet pungent aroma. transfer to a bowl, and cool 8-10 minutes.
Place 3 tbsp roasted spice blend in a spice grinder (I use a coffee grinder, just be sure to mark it 'spices only', or you may have some oddly flavored coffee). Grind until mixture looks like the texture of finely ground pepper. Repeat with remaining blend. mix well, and store in an airtight jar at room temperature for up to 1 month; beyond that it will start to lose its full flavor.
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2007/01/13, 11:02 AM
Creamy Grilled Chicken on Skewers
(Betty Crocker Indian Home Cooking)
16 kabobs, 8 servings
1 lb boneless, skin less chicken breasts or turkey breast, cut into 4X1-inch strips
1/4c half and half
1 tbsp coriander seed, ground
1 tbsp finely chopped ginger root
1 tbsp chopped fresh cilantro
1 tsp cumin seed, ground
2 medium cloves garlic, finely chopped
1/2 tsp salt
1/2 tsp ground red pepper (cayenne)
1/2 tsp garam masala (I have found this premade, if you need i will post a recipe for it)
16 six-eight inch skewers, bamboo or metal (soak bamboo for 30 minutes before using)
Mint-cilantro chutney, if desired (I will post the recipe, I love sauces!)
Mix all ingredients except skewers (and chutney), in a medium bowl. Cover and refrigerate at least 2 hours but no longer than 24 hours.
Heat coals or gas grill for direct heat. thread each chicken strip lenghtwise, accordian style, onto a skewer.
Cover and grill kabaobs 4-5 inches from medium heat 5-7 minutes, turning occasionally to ensure even browning, until chicken is no longer pink in center.
Serve as is or with chutney.
2 kabobs:
85 calories
3g fat
35mg cholesterol
180mg sodium
1g carbohydrate
13g protein
daily value:
calcium 2%
Iron 4%
Diet exchanges: 1 very lean meat, 1/2 fat
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2007/01/13, 11:07 AM
Also - in general, I think Tandoori style cooking is usually healthy.
Here is the Chutney recipe for above:
MInt-Cilantro Chutney
about 1 2/3c (16 servings)
1c chopped fresh cilantro
1 medium tomato, chopped (3/4c)
3/4c chopped fresh mint leaves
1 medium onion, chopped (1/2c)
1/4c water
juice of 2 medium limes (1/4c)
1 tsp salt
2 medium cloves garlic
1 or 2 fresh Thai, serrano or cayenne chilies
Place all ingredients in blender. Cover and blend on medium speed until smooth.
Tightly cover and store in refrigerator up to 10 days.
1 tbsp:
5 calories
0 fat
0 cholesterol
150mg sodium
1g carbohydrate
0 protein
Daily value
Vitamin A 2%
Vitamin C 6%
Dietary exchange - 1 serving is free
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2007/01/13, 11:19 AM
Potatoes with Peas
Betty Crocker Indian Home Cooking
6 servings'
1 tbsp veg oil
1 tso cumin seed
1/2c finely chopped red onion
2 medium toamtoes, cut into 1-inch pieces (1 1/2 cups)
1 tsp salt
1/2 tsp ground red pepper (cayenne)
1/4 tsp ground turmeric
3 medium red potatoes (1 pound) peeled, cooked and cut into 2-inch pieces (2 cups)
1c frozen green peas
1c water
2 tbsp finely chopped frsh cilantro
1/2 tsp Spicy Garam Masaala
Heat oil in 2-qt saucepan over med-high heat. Add cumin seed; sizzle 15-30 seconds.
Ad onion; stir-fry 1-2 minutes or until golden brown. Stir in tomatoes, salt, red pepper and turmeric; stir-fry 1-2 minutes or until tomatoes are softened.
Stir in remaining ingredients, except Spicy Garam Masaala. heat to boiling; reduce heat to medium. Cover and simmer 5 minutes. Uncover and simmer about 5 minutes longer or until sauce thickens slightly. Stir in Spicy Garam masaala.
1 serving=
85 calories
2g fat
0 cholesterol
420 mg sodium
17g carbohydrate
3g protein
Daily Value
Vitamin A 4%, Vitamin C 14%
Calcium 2%
Iron 4%
Diet exchanges 1/2 starch, 2 vegetable
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2007/01/15, 06:56 AM
WOW... i never knew there were so many options!!! And yes your right reducing the amount of oil and increasing flavour with spices still tastes good... it's only been a couple of days but i'm already starting to feel healthier and much more motivated..Thanks :big_smile:
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