Delicious Low-Oil Indian Recipes for Healthy Lunch and Dinner

Indian cuisine is renowned for its rich flavors and diverse range of dishes. However, many traditional Indian recipes are often high in oil, ghee, or butter, which can be a concern for those trying to maintain a healthy diet. The good news is that there are plenty of delicious low-oil Indian recipes that are perfect for a healthy lunch or dinner. These dishes are packed with nutritious ingredients and are easy to prepare, making them ideal for anyone looking to enjoy Indian food without the extra calories. Let’s explore some of these recipes and learn how to make them.

1. Tandoori Chicken

Tandoori chicken is a popular Indian dish that can be made with minimal oil. The chicken is marinated in a mixture of yogurt and spices, then grilled or baked to perfection. The result is a flavorful, juicy chicken with a slightly smoky flavor.

Ingredients:

• 500g chicken pieces
• 200g plain yogurt
• 1 tablespoon lemon juice
• 2 teaspoons tandoori masala
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt to taste

Instructions:

1. Combine the yogurt, lemon juice, and spices in a bowl.
2. Add the chicken pieces and marinate for at least 2 hours, or overnight if possible.
3. Preheat your grill or oven to high heat.
4. Grill or bake the chicken for 20-30 minutes, or until fully cooked.

2. Dal Tadka

Dal Tadka is a comforting lentil dish that is a staple in many Indian households. It’s typically made with a generous amount of ghee, but you can easily reduce the amount of oil without compromising on taste.

Ingredients:

• 1 cup lentils
• 1 onion, finely chopped
• 2 tomatoes, finely chopped
• 2 green chilies, finely chopped
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric
• 1 teaspoon garam masala
• 2 tablespoons oil
• Salt to taste

Instructions:

1. Rinse the lentils and cook them in a pressure cooker until soft.
2. Heat the oil in a pan and add the cumin seeds. Once they start to splutter, add the onions and chilies and sauté until the onions are golden brown.
3. Add the tomatoes, turmeric, garam masala, and salt. Cook until the tomatoes are soft.
4. Add the cooked lentils and mix well. Cook for a few more minutes, then serve hot.

These are just a few examples of low-oil Indian recipes that are perfect for a healthy lunch or dinner. With a little creativity and some simple ingredient swaps, you can enjoy all the flavors of Indian cuisine without the extra calories.