Indian cuisine offers some terrific options
for South Beach dieters who are dining out. India is a very large and very
diverse country — and the cuisine reflects its size and variety. Every
region has its own style of cooking, from the vegetarian dishes of the South to
the lamb-based cuisine of the North, with much in between. Authentic Indian
food uses a number of healthy cooking techniques, including grilling and
baking, and plenty of wholesome ingredients. Dishes may feature chickpeas and
lentils; vegetables like spinach, tomatoes, and eggplant; and lean protein,
including fish, poultry, and meat. And the liberal use of such spices as
turmeric, ginger, cumin, cardamom, and coriander makes every dish deeply flavorful.
Follow these guidelines the next time you’re
planning to go out for Indian cuisine.
What
to Order
Choose tandoori-style dishes, in which fish,
poultry, meat, and/or vegetables are roasted at very high temperatures in a
clay oven. Other good choices include curries and masala-style dishes made with
sautéed tomatoes and onions, as well as vegetable salads and sides of dal (a
dish made with lentils or other kinds of beans) and raita (a yogurt-based
sauce). Many Indian restaurants serve meals with white basmati rice, which is
fine on Phase 2 (just limit yourself to a half-cup serving). Also, you can ask
if the restaurant offers brown basmati.
What
to Drink
Tea is ubiquitous in India. The full-bodied
flavors of teas such as Assam, Darjeeling, and Ceylon are the perfect
accompaniment to an Indian meal. If you decide to order a lassi, ask that it be
made with low-fat milk or yogurt and no sugar.
What
to Watch Out For…
Be sure to avoid all Indian breads, including puri,
a puffy, deep-fried flat bread, and even whole-wheat naan, to which sugar is
often added. Deep-fried appetizers such as samosas (triangular fried pastries
filled with vegetables) and pakoras (fritters) are also off-limits. And be sure
to steer clear of dishes cooked with cream, such as malai and korma, and any
that are prepared with butter. Fiery vindaloos should also be avoided because these
stews, made with meat, poultry, or seafood, contain white potatoes.
See all South Beach Diet Tips.