Have a hankering for a vada pav or kheer nothing else can fix? We know the feeling. Here are healthier variations to a few of your soft spots.
Indian food is infamous for being too rich, too spicy, too fried, too motherly. Well, it all depends on how you adapt. Packed with an aromatic combination of crunchy vegetables, whole grains, fresh herbs and spices, Indian food can also be the perfect blend of nutrition and taste, sans the generous smatterings of ghee.
Keep cholesterol and acidity at bay with these few alterations suggested by Chef Nityanand Shetty from Calorie Care, a calorie-counted meal service. He takes on the champions; a few beloved Indian favouries.
Butter less chicken
Original calorie: 400 / kcal 100 / gms
Original calorie: 123 / kcal 100 / gms
Substitute the heavy cream and butter with a dash of yogurt or low fat curd. Add boiled vegetables if you want to increase the fiber intake.
- 300 gms chicken breast
- 5 gms turmeric powder, green chillies
- 50 gms tandoori masala
- 1 spring of coriander (chopped)
- 100 gms onion
- 250 gms tomato
- 50 gm cashew nuts (boiled and ground)
- 2 tbsp ginger-garlic paste
- 1 tsp chilli powder
- 50 gms kasuri methi
- 200 gms low fat curd
- 100 gms yogurt
- powder of 4 cardamom, 2 cloves, 4 whole peppercorn, 1 tej patta, pinch jeera
- Marinate the chicken pieces in a mixture of low fat curd, salt, red chilli powder and ginger garlic paste.
- In a pan, heat oil and saute the onions until brown.
- Add in the green chillies, cumin and tandoori masala.
- Add the chicken along with the marinade and let the gravy cook for a few minutes.
- Add the kasuri methi and salt and mix well.
- Pour in the cashew mixture and stir well.
- Garnish with coriander and a swirl of yogurt.
Original calorie: 202 / kcal 100 / gms
Original calorie: 142 / kcal 100 / gms
A combination of black chana and chick peas increases fiber content and lowers glycemic index. Add spinach for an iron boost.
- 250 gms kala channa (soaked overnight)
- 250 gms chickpeas (soaked overnight)
- 2 bunches of spinach (blanched)
- 3 black cardamom
- 1 cinnamon stick
- 3 cardamom
- 50 gm kokam
- 5 gms ajwain
- 50 gms coriander seeds
- 25 gms cumin seeds
- 50 gms chana masala
- 25 gms red chili powder
- 15 gms kashmiri chili
- 1 ½ tsp amchoor
- Roast the dry spices and grind finely. Pressure cook the lentils with salt, black cardamom and cinnamon for 20 to 30 minutes.
- Strain the beans and retain the water. In a pan tip in both the beans, the retained water and add the ground masala to it.
- Stir in dried kokam and chopped spinach and simmer. Add water if it seems too dry.
- Cook for 15-20 minutes. Garnish with chopped onions.
- Serve with tandoori rotis or whole wheat puris.
High fiber vada pav
Original calorie: 445 / kcal 1 / gms
Original calorie: 235 / kcal 1 / gms
Replaces starchy potatoes with raw bananas. Chana dal boosts the protein content.
- 4 raw bananas (boiled)
- 100 gms chana dal (boiled)
- 5 gms cumin seeds
- 10 gms mustard seeds
- few curry leaves
- 50 gms onions (finely chopped)
- 10 gms ginger-garlic paste
- 5 gms turmeric powder
- 2 green chillies (finely chopped)
- 15 ml lemon juice
- 10 ml oil
- fresh coriander for garnish
- salt to taste
- 2 multi grain or whole wheat buns
- Peel the bananas and grind them in a food processor along with the dal.
- Add mustard seeds, cumin seeds, green chillies, curry leaves and ginger-garlic paste followed by the onions to hot oil.
- Saute briefly and season with salt and turmeric powder.
- Once cooled, add the banana mix along with coriander leaves, lemon juice and mix it well.
- Make small patties and grill.
- Serve with whole wheat or multi grain buns along with green mint and garlic chutney.