Spice up your night with the tastes of India without worrying about your waistline. All you have to do is know the best foods to choose while you're out. Lucky for you, we've got the solution!
Follow nutrition expert Hope Warshaw's Eat Out, Eat Right: The Guide to Healthier Restaurant Eating when dining at your favorite Indian spot. Maybe you can even splurge for mango lasse, if you're good!
Green Flag Words
Ingredients
Skinless chicken
Shrimp and other seafood (not fried)
Baked leavened bread made with whole wheat flour
Papadum
Vegetables—tomatoes, onions, spinach, and potatoes
Ginger and garlic
Nuts
Dried fruit
Lentils, chickpeas and peas (matta)
Potatoes
Indian spices and combinations—curry, garam masala, saffron
Basmati rice (pullao)
Cooking Methods/Menu Descriptions/Names
Tikka
Tandoori
Cooked with or marinated in yogurt
Cooked with onions, tomatoes, spinach, peppers, potatoes, or peas
Masala
Paneer (homemade cheese)
Marinated or cooked in Indian spices
Indian hot spices
Garnished with dried fruits
Chutneys—mango, mint
Pickle
Raita
Dal (lentils)
Kebab
Red Flag Words
Ingredients
Ghee
Molee (coconut)
Coconut milk
Cooking Methods/Menu Descriptions/Names
Fritters
Fried, deep-fried
Dipped in batter, chickpea batter
Korma (cream sauce)
Stuffed and fried
Sautéed in butter, served in butter sauce
Creamy curry sauce
Excerpted from Eat Out, Eat Right by Hope S. Warshaw, MMSc, RD, CDE. Copyright © 2008 by Hope S. Warshaw, MMSc, RD, CDE. Excerpted by permission of Surrey Books, a division of Agate Publishing. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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