Healthier choice recipe: Low-fat curry in a jiffy

SINGAPORE - Make curry less artery-clogging by using low-fat yogurt and oil containing less saturated fat, instead of ghee.

Ghee is high in saturated fat, which is converted into low-density lipoprotein cholesterol, or "bad" cholesterol, after being consumed.

This is distributed through the bloodstream to tissue to produce hormones.

When in excess, it is deposited on artery walls, narrowing the arteries and raising a person's risk of developing heart disease and strokes.

Oil that contains less saturated fat is also healthier because it usually contains more unsaturated fat.

Unsaturated fat is converted into high-density lipoprotein cholesterol, commonly called "good" cholesterol, in the bloodstream.

It helps the body get rid of "bad" cholesterol, thereby reducing the risk of heart disease and strokes.

Examples of oil high in unsaturated fat are soya bean oil, corn oil and peanut oil.

Mr Milind Sovani, chef and director of Indian fine-dining restaurant Song Of India, made the curry for this Bombay aloo (potato) dish healthier using these methods, with the help of the Health Promotion Board (HPB).

It is among 150 healthy dishes that the HPB and several chefs came up with, either by adapting from existing recipes or developing them from scratch.

Mr Sovani said: "For the days when you don't have too many ingredients in your fridge, this is a quick dish to whip up."

Recipe

Bombay aloo
(Serves four)

Ingredients

4 tsp canola oil
1 tsp cumin seeds
½ tsp mustard seeds
1 tsp green chillies, chopped
¼ tsp turmeric powder
80g low-fat yogurt, beaten
½ tsp coriander powder
¼ tsp sugar
Salt, to taste
400g potatoes, boiled and cut into 2.5cm-wide cubes
1 tbs green coriander, chopped

Method

Heat the oil in a pan.

Add the cumin seeds and mustard seeds and heat them until they crackle.

Add the green chillies and turmeric powder and saute for a few seconds.

Add the beaten yogurt and mix it in well.

Then add the coriander powder, sugar and salt.

Add the potato cubes, mix them well with the other ingredients and saute for three to four minutes.

Garnish the potatoes with chopped green coriander and serve the dish hot.

Nutritional information (Per serving)

Energy: 135 kilocalories
Protein: 3.3g
Total fat: 4g
Saturated fat: 0.4g
Cholesterol: 0mg
Carbohydrate: 22.1g
Dietary fibre: 2g

Sodium: 311mg

Tips

Use fresh herbs and spices, instead of salt, to add interesting and varied flavours to dishes.

Consumption of high levels of sodium, found in salt, has been linked to the development of high blood pressure.

Add milk and dairy products to dishes. They provide calcium which is essential for healthy bone growth and development.


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