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Survival Guide to Eating Out at
an Indian Restaurant

Written by Linda Gassenheimer
Published in November 2007

indian healthy eating out Hot and spicy curries, a wide choice of vegetarian dishes, delicious chutneys, and breads that range from thin and crispy to fat and filled-all these make Indian food a treat. Eating in an Indian restaurant, though, can be a portion control disaster as many dishes are based on lots of rice, sauces are often creamy and sweet, ghee (clarified butter) is used for frying, and portions can be overlarge.

As with all ethnic food, you will make the best choices by knowing your way around the menu. When eating Indian food, it is best to order the rice on the side and take only 3/4 cup (119g). Order a side of vegetables to go with the main dishes and you'll eat healthily and without breaking your calorie bank.

Choices to savor

Dishes roasted in a tandoori oven (look for the word "tandoori" on the menu), such as Tandoori Chicken
Dishes made with green vegetables, usually spinach (look for the word "saag" on the menu), such as Chicken Saag (sauteed spiced chicken and spinach)
Dishes marinated in spices and roasted in a tandoori oven (look for the word "tikka" on the menu), such as Fish Tikka
Roti (unleavened bread baked in clay oven)
Raita (cucumber, yogurt, and herb accompaniment)

Choices to watch

Dishes made with a cream sauce and probably also with almonds and cashew nuts (look for the word "karma" on the menu), such as Lamb Karma
Dishes cooked with rice (look for the word "biryani" on the menu), such as Lamb Biryani
Dishes with a creamy tomato sauce (look for the word "masala" on the menu), such as Chicken Tikka Masala
Chutneys add flavor to dishes, but they contain a lot of sugar, so eat them sparingly
Sides such as poppadums (crisp bread dried and fried in hot fat) and samosas (deep-fried vegetable/meat stuffed pastry)

Linda Gassenheimer is a Cordon Blue chef, syndicated columnist and author of over 12 books, including the best-selling Low-Carb Meals in Minutes. She has written for many leading food magazines including Food and Wine, Prevention Magazine and Cooking Light. She has appeared on Canada A.M. and Good Morning America.

Reprinted from: The Portion Plan - How to Eat the Foods you Love & Still Lose Weight by Linda Gassenheimer