A waiter carry trays of food Photo: iStock
CHOOSE stir-fried (with little or no oil); steamed dishes with lots of vegetables; steamed rice; poached fish; dishes that contain chicken, seafood or just vegetables; plain rice or noodles. Satay and chow mein dishes have medium fat, so CHOOSE them as a treat.
AVOID Fried foods such as crispy wonton appetisers, egg or spring rolls, fried rice and prawn crackers; sweet-and- sour dishes; crispy fried beef or duck; anything cooked in batter; deep-fried dim sum – ask for steamed, instead.
CHOOSE Pappadums with cucumber raita and lime pickle; chapatis made without fat; tandoori, tikka (but not tikka masala), karia and bhuna; spinach-based dishes (sag is usually not high in fat). Check that vegetable dishes such as aloo gobi are cooked in oil, not ghee.
AVOID Oily dishes such as bhaji, samosa or pakhora; breads made with added fat such as peshawi, paratha and puris; creamy dishes such as korma, masala and dhansak. Check for ghee in dupiaza, vindaloo and Madras. AVOID fried rice, biryani and pilau. Check if dhal is cooked in ghee.
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