Cocktails and Cuisine

By Anisha Abraham

Eating Desi Food the Healthy Way

Desi food can be a real treat. For me, during the cold winter months, nothing beats a hot masala dosa or spicy chicken korma with soft butter naan. Unfortunately, these foods can also be very high in calories and fat.

Growing up in a South Indian household with a mother who was a nutritionist, I was taught at an early age about the importance of eating balanced, low-fat meals. My mother often experimented with recipes to make healthier versions by reducing oil, baking instead of frying and using generous amounts of ginger, garlic and onions in addition to herbs and spices. In one of my favorite cookbooks called Yamuna’s Table, author Yamuna Devi recommends cutting down on fat found in oil by using the spray forms such as virgin olive oil spray. In her cookbook on healthy vegetarian cuisine, she also advocates using oven-toasted, roasted or baked dishes instead of traditional fried items. Devi, like my mom, is a great believer in the use of herbs and spices. She finds that in Indian cuisine, spices not only stimulate the palate but also have curative and preventative properties. For example, cumin, mustard and fennel seeds help the body digest food more easily. Moreover, cilantro is rich in minerals and iron, cinnamon aids in the absorption of nutrients, and ginger can serve as a respiratory and digestive aid.

Over the years, I’ve taken my mom and Devi’s advice, and have tried to incorporate more taste and less fat into my diet. In recent months, I have been cooking large quantities of dal, tuna cutlets or my own version of tandoori chicken in advance. For busy days at work, I pack a lunch in my own Tupperware tiffin. In the compartmentalized container, I usually take a precooked item along with fresh or frozen vegetables and fruit. Fresh prepackaged spinach or salad greens are easy to find in the produce section of any grocery store. Bags of mango chunks, available in the frozen section of the grocery store are both healthy and convenient. As a result, my meals are cheaper and tastier, and my co-workers are always asking what I am eating!

For dining out at Indian restaurants, the website Fat Free Kitchen provides detailed caloric information on traditional Desi foods. The nutritional profile can be surprising. For example, a single, fried samosa contains more than 350 calories whereas a baked samosa is 160 calories. One serving of chicken korma packs in 398 calories and 35 grams of fat, while an aloo paratha has 360 calories and 11 grams of fat. When dining out, avoid creamy curries, and fried or butter-laden options. Instead, try baked and grilled dishes, as well as yogurt, chutney and salad.

Given the high risk of cardiovascular disease, diabetes and obesity among South Asians, it is important that we incorporate nutritious ways of cooking traditional foods and make informed choices when eating out. With a little bit of planning, resourcefulness and creativity, we can all eat Desi food the healthy way. I have included a few favorite recipes that are low-fat versions of traditional items.

Tandoori chicken
Source: Madhu Gadhia’s cookbook
Makes 6 servings

Ingredients

3 pounds chicken pieces
1 small onion
1/2 cup tomato sauce
1/2 cup nonfat plain yogurt
1 teaspoon fresh ginger, chopped
2 garlic cloves
2 teaspoon coriander powder
1/2 teaspoon cayenne pepper (optional)
2 whole cloves
1 teaspoon cumin seeds
4 cardamom pods
1 teaspoon salt
1 teaspoon garam masala
1/4 teaspoon red food coloring

Instructions

1) Remove the skin and all visible fat from the chicken pieces or have your butcher trim the meat. Cut 2–3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside.

2) Cut onion into 4–6 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander powder, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste.

3) Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4–24 hours.

4) Preheat the oven to 400° F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10–15 minutes until chicken is tender.

5) Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color.

6) Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.

Mung Dal and Spinach
Source: Fat Free Kitchen
Makes 4 servings

Ingredients

1 cup finely chopped spinach
1 cup Moong dal
1 cup chopped tomatoes
½ cup Chana dal (or split dal)
2 cloves garlic, crushed or very finely chopped
1 inch ginger, crushed
2 teaspoon lime or lemon juice, fresh
1 teaspoon canola oil (optional)
3-4 cups water
2 teaspoons red chili powder
½ teaspoon turmeric powder
1 teaspoon coriander powder
½ teaspoon cumin seeds
Salt to taste

Instructions

1) Wash Mung dal thoroughly with 2-3 changes of water. Soak in water for about 1 hour.

2) Take a deep non-stick skillet and put all the ingredients except oil and cumin seeds. Once the water boils, cover 3/4th of the skillet with a lid and let the ingredients cook till the dals become soft, about 20 minutes.

3) (optional) Take oil in a tablespoon. Keep it over heat. When the oil is hot, add cumin seeds. When cumin seeds splutter, put the spoon in the skillet and stir well.

Serve hot with chapatti, roti, tortilla, bread, plain rice, or simply as soup.

Anisha Abraham, M.D. is Associate Professor of Pediatrics at Georgetown University Hospital in Washington, D.C.

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