People who appreciate protein-packed, flavorful dinners are often fans of Indian cooking. What they do not realize is just because it did not come from a drive thru window does not mean it is any lower in fat and calories. Although regional recipes vary, much of the cooking is done in Ghee a clarified butter. Also then fats are added in some form such as cream, in coconut milk or in whey a by-product from their cheese-making of Paneer. Other components adding fat or calories can be nuts and cooking oils for frying items and spices when preparing their signature recipes. Calories are then kicked up even more when dishes are accompanied with rice, naan and sweet chutneys. But within their 28 states and 7 unions all recipes end up different and can have exceptions to the rules.
Even non-vegetarians eat dishes loaded with vegetables in their curries, fish or chicken dishes, they are sourced fresh from local bazaars or farmers markets. The spices have almost medicinal purposes: Turmeric has highly anti-inflammatory properties and has been shown to reduce the spread of psoriasis; cumin aids in digestion. This along with the fact they don't super-size their meals like Americans keeps the daily diet in check. Sometimes just reducing the amount of sauces, condiments and breads you consume with the meal will trim added calories and fat.
A chicken tikka entree is boneless skinless chicken marinaded in a varying array of flavors. This is not served in a sauce - it's just the chicken which is quite good. Roti breads are a far smaller serving size than the naans and are made with chapati flour which is a blend of wheat and malted barley flour. Salads are often available in a lively assortment of fresh vegetables, fruits, eggs and/or seafood.
CHICKEN TIKKA RECIPE
- 4 each Boneless and skinless chicken breasts, cut in strips
- 2 tbsp Tomato paste
- 2 tbsp Lemon juice
- 2 tsp Ground coriander
- 2 tsp Curry powder
- 1/2 tsp Paprika
- 2 Cups no fat or low fat yogurt
- 4 Finely chopped garlic cloves
- 1 Inch fresh ginger, chopped
- 2 tsp Ground cumin
- Mix all ingredients and marinate 1 hour to overnight
- Thread onto bamboo skewers
- Grill or cook on a cookie sheet in a 350 degree oven 15-20 minutes or until cooked through
- Serve with Brown Rice or Lentils.
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