Making any South Asian cuisine healthy requires a little planning and some healthy side dishes. You always want to plan out your meals to make sure you add vegetables or you will be left with completely distorted portions on your plate. Some healthy sides include:
- Replacing white rice with brown rice, or regular chappati with whole grain chappati
- Switch up the meat with white boneless chicken, or fish or lentils
- Fill the remaining plate with a salad or mixed vegetables, like eggplant curry, green beans, or grilled vegetables
- Get dairy with a side of yogurt
These sides should fill you up enough to make you control your portions. Remember to reduce your portions to no more than 1 cup of rice (measure this out), 1/2 cup of meat, and half your plate should be filled with vegetables to maintain your health goals.
Make sure to check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amounts of nutrient that you need to be cautious of (fat, sodium or cholesterol) and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to control your portions.
500g Chicken breast, cut in small pieces
¼ cup Canola oil
2 Tbsp Ginger & Garlic paste
5 – 6 medium Tomatoes, chopped
1 tsp Chili powder
1 tsp Salt
½ tsp Turmeric powder
½ tsp Black pepper powder
5-6 Green chilies, slit from center
1 Tbsp Cumin seeds, roasted, crushed
1 tsp Kasoori Methi (Fenugreek)
4 Tbsp Yogurt, beaten
4 Tbsp Coriander, fresh, chopped
- Heat oil in a wok and sauté garlic and ginger paste in it.
- Add chicken and cook it for 3-4 minutes on high flame.
- Add tomatoes, chili powder and salt. Mix it and leave it covered to cook.
- After 5 minutes add yogurt, green chilies, cumin seeds, methi and all spices powder and green coriander.
- Mix it and cook on low flame till chicken is tender and all water dries up.
- Serve hot with whole wheat chapattis and a side of grilled vegetables!
Recipe Source: NeelsCorner.com