My husband and I, who are both doing Atkins, find that our favorite place to dine out is at our local Indian buffet. I think that Indians would have a relatively easy time adapting some of the more popular dishes to Atkins. Veggies such as cauliflower and spinach are quite popular.
I love saag paneer (a spinach and cheese dish) as well as tandoori chicken (skinless chicken roasted with a red yogurt coating) and of course curried chicken as well. The carbs are pretty low.
Lamb dishes are indeed popular, although the buffet we go to only serves curried lamb in lamb balls (meatballs) which probably have some flour.
The flavor of the spices and food is exquisite and very satisfying. I just pass on the nan bread (a buttery flat bread similar to a pita), and watch for anthing breaded and fried on the buffet line as well as the basmati rice.
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Dining Out: Indian Food
Indian cuisine offers tremendous regional diversity. Avoid rice, other grains and breads; instead concentrate on protein and vegetable dishes and you can follow the Atkins Nutritional Approach™ while savoring this aromatic cuisine.
Almost any Indian dish is bound to include blends of several fragrant ingredients, including cumin, coriander, cardamom, mustard, saffron, ginger, cinnamon, cloves, chilies, turmeric, tamarind, curry leaves, fenugreek seeds, pomegranates and dozens more. Also used in Indian dishes are a variety of nuts, different types of rice and plenty of dairy products, including yogurt, buttermilk, homemade cheeses, cream and sour cream.
Every region of India has its own style of cooking. In northern India, spices are usually ground before being added to dishes; in the south, they are added whole, then ground into a paste with other ingredients. In the north you’ll find wheat, basmati and jasmine rice and other grains. Dishes native to the south often rely on coconut milk. India’s Persian influence turns up in lamb and mutton dishes that often feature dried fruit and nuts. The Portuguese influence in the southwest regions puts pork, goat and duck on the menu. From India’s Hindu population come dozens of delicious vegetarian choices based on lentils, peas and beans mixed with vegetables and dairy products. In most regions of India it is illegal to slaughter cows, so in general beef is not an option.
The most popular Indian dishes in American restaurants are the ones called tandoori, which refers to both the dish itself and the kind of oven in which it is cooked. The tandoori oven is made of clay and fueled with charcoal. It reaches extremely high temperatures, meaning foods can be cooked very fast. Other popular choices include a variety of curries, which is basically any dish seasoned with curry powder (a mix of spices), kebabs (skewered, grilled meats) and dals, or lentil, chickpea and bean options. Sweet-and-sour chutneys are traditional accompaniments to many dishes, as are papadums, the crispy, wafer-thin slices of lentil-flour dough.
Know Your Menu
• Raita: Yogurt with cucumbers, often served as a side dish to tame the fire of spicy dishes
• Pakora: Fritters made with vegetables, chicken, cheese or meat
• Samosa: Seasoned lamb, potatoes and peas enclosed in a pastry crust
• Biryani: Rice-based dishes of spiced lamb, chicken, shrimp or vegetables, sometimes including nuts
• Vindaloo: Spicy chicken, duck, lamb or shrimp cooked in a tangy sauce with potatoes, herbs and spices
• Kebab: Seasoned chicken, lamb or shrimp and vegetables skewered and cooked on a charcoal grill
• Korma: Mildly spiced cubes of lamb or chicken (and sometimes nuts) cooked in cream sauce
• Dal: Dishes of spiced red or green lentils, chickpeas, mung beans, kidney or other beans, sometimes cooked with tomatoes
• Kofta: Lamb or vegetable balls simmered in sauce
• Saag paneer: A homemade cheese cooked with spinach and spices
• Lassi: Delicious yogurt shakes that can be served sweet or salty, for breakfast, lunch or as a snack. Some combine herbs and spices, while some use rose water and mango or other fruit
Tips
• Call it nan, chapati, poori or paratha, it’s bread. India boasts a variety of breads, most of which are flatbreads, except for poori, which arrives as a big round puff after having been deep-fried. These must usually be ordered separately, but many restaurants place a plate of breads on your table. Ask for some spiced cooked vegetables or a cooked cheese dish such as shahi paneer (see chart) instead.
• Inquire about all the elements in a specific dish. Because Indian food combines so many different ingredients, menus often do not list them all. Remember that vindaloo usually includes potatoes, and that lentils and/or rice may be plated along with your food.
• Stick to kebabs, tandoori dishes and curries, which are pretty straightforward and basically derive their flavor from herbs and spices.