Introduction
Indian food is known for several things: its bright colours, subtle flavours, and dishes made with a wide range of ingredients. Unfortunately, many of those dishes are high in calories. In this article, I shall outline a variety of low-calorie Indian food options which allow you to experience the subcontinent from the comfort of your kitchen without packing on too many pounds.
Why Choose Low Calorie Indian Food?
- Low Calorie Indian food can help you:
- Maintain a healthy weight
- Enjoy flavorful meals without guilt
- Incorporate nutrient-rich ingredients into your diet
Top 10 low calorie Indian food
- Tandoori Chicken
Calories: Approximately 150 per serving
Description: Marinated in yogurt and spices, this grilled chicken dish is flavorful and low in calories.
- Vegetable Biryani
Calories: Around 200 per serving
Description: A fragrant rice dish cooked with seasonal vegetables and spices, making it both satisfying and nutritious.
- Chana Masala
Calories: Approximately 180 per serving
This dish is made of chickpeas, tomatoes, and spices. It is high in protein, which will help the runner feel full and provide iron to help with muscle growth. This dish is also high in fibre. Fibre aids in digestion and helps with calorie absorption.
- Raita
Calories: About 60 per serving
Recipe: Cooling side dish: yoghurt-base mix of thick yoghurt with cucumber and spices to heat up foods or after very hot days.
- Aloo Gobi
Calories: Roughly 120 per serving
A dry curry of potato and cauliflower cooked with spices to taste.
- Ragi Dosa
Calories: Approximately 132 per dosa
Ragi (finger millet) crepes – gluten-free and loaded with fibre and iron, a great snack or breakfast.
- Green Pea Upma
Calories: About 250 per serving
Here’s how to make my favourite semolina with peas and spices for a hearty start to the day.
- Baingan Bharta
Calories: Approximately 112 per serving
Description: Roasted eggplant mashed with spices; low in calories and high in flavor.
- Tandoori Gobhi
Calories: Roughly 80 per serving
Description: Cauliflower marinated in spices and grilled, making it a healthy appetizer or snack.
- Khaman Dhokla
Calories: About 81 per piece
Description: A steamed savory cake made from chickpea flour, perfect as a light snack or breakfast option.
To cut down on calories but still enjoy your favourite Indian dishes:
- Use low-fat dairy products like skim milk or low-fat yogurt.
- Opt for lean cuts of meat such as chicken breast or fish.
- Substitute healthy fats like olive oil for butter or ghee.
- Incorporate fresh herbs and spices instead of heavy sauces.
- Focus on vegetables, legumes, and whole grains as primary ingredients.
Conclusion
But you can be clever with Indian food and still eat at low calories. Some dishes that you might otherwise gravitate towards can be cooked the same, but lighter – you just really have to select everything carefully.
Also try to cook my recent 2500 Calorie Meal Plan: Delicious Recipes and Nutritional Tips
good taste and flavour try this @ home