The ABCS of healthy curry
JAMES MOORE REVEALS THE WISE CHOICES TO HELP YOU WATCH YOUR WAISTLINE WITH TASTY, SPICY DISHES
A is for… ADDING Making your own curry at home? Be sure to pack in health-boosting spices. Curcumin found in turmeric, for instance, has been linked to warding off cancer and dementia. B is for… BEER Spicy foods make us want to drink more, so pick a low or zero-alcohol beer.
C is for… CHILLIES They’re packed with capsaicin, which can boost your metabolism, burning more fat. D is for… DIPS Beware mango chutney, which can be packed with sugar and therefore calories. Instead, opt for cooling raita, a cucumber and yogurt dressing.
E is for… EATING OUT Make some top swaps at pubs by checking levels on menus. For example, pick sweet potato curry at Brewer’s Fayre over its chicken tikka masala and save 100 calories.
F is for… FISH Fish curries made with salmon will help you top up your omega-3 fatty acids, while the zinc in prawns has been linked to boosting libido.
G is for… GRILLED Chicken tikka makes a great starter, at around 150 calories a portion.
H is for… HOT Vindaloo or madras dishes have extra heat, which means you’re less likely to overeat. I is for… IN STORE Look for lowercalorie and lower-fat ready meals when you shop. Sainsbury’s Be Good To Yourself chicken tikka masala and rice is just 400 calories. J is for… JOSH A tomato curry like rogan josh contains lycopene, which battles prostate cancer.
K is for… KORMA The creamy sauce of chicken korma or pasanda makes the average dish around 900 calories. Choose a drier jalfrezi, typically with half the calories and fat.
L is for… LEAN When rustling up your own curries, go for lean cuts of meat and skinless chicken.
M is for… MEALS Used a jar? Look out for healthier options like Sharwood’s Korma 30% Less Fat (£2.15; Tesco).
N is for… NAAN Made with ghee or butter, they’re up to 400 calories a pop. Swerve the coconut-filled peshwari in particular and pick a chapati or roti, which has a third of the calories and less fat, instead.
O is for… OVEN BAKED Flamegrilled tandoori chicken at just 300 calories is a canny choice.
P is for… POPPADOMS They’re salty, deep fried and 115 calories a time. Try to stick to one.
Q is for… QUIRKY Try to pick something different occasionally. Substitute fatty meats for tofu or iron-rich spinach.
R is for… RICE Pilau rice is cooked with extra oil. Swap for boiled, saving 280 calories and 34g fat.
S is for… SIDES Deep fried extras like pakoras and onion bhajis can add 250 calories a go as they act like sponges for oil.
T is for… TIKKA MASALA
A creamy chicken tikka masala can stack up a huge 1,250 calories in one sitting. Try a king prawn balti instead at just over 600 calories.
U is for… UNUSUAL A chicken katsu curry at Wagamama will set you back 1,000 calories. Find “fakeaway” recipes online that use cornflakes as a coating and then oven bake to keep it even healthier. V is for… VEG Fibre-rich veggie curries and side dishes such as lentil-packed dahl or chana masala keep you full for longer.
W is for… WISE Pick your protein carefully. Chicken is lower in fat than lamb, but fish wins the day.
X is for… X-RATED The spice fenugreek has been linked to higher sex drive, while chilli peppers contain capsaicin, said to boost testosterone levels.
Y is for… YOGHURT Celeb chef Tom Kerridge often uses yoghurt or light coconut milk in curries to keep saturated fat levels down.
Z is for… Zzzs Avoid having a large curry before bed. Studies show that spicy food can disrupt your kip.