Curry is a delicious dish that is popular around the world. However, many curry dishes can be high in fat due to ingredients like coconut milk, cream, ghee, and oil. While the fat adds rich flavor, it can also add a lot of calories. Luckily, there are several ways to make curry healthier by reducing the overall fat content.
Use Low-Fat Dairy
Many curry recipes call for full-fat coconut milk and heavy cream. An easy way to slim down the fat is to use lower fat versions of these dairy products. Light coconut milk contains around 5-7 grams of fat per 1/4 cup serving compared to 15-22 grams in regular coconut milk. Fat-free half-and-half or evaporated milk are also great substitutes for heavy cream in curries. They provide the creamy texture without all the saturated fat. Just be aware that reducing the fat too much can impact the flavor, so you may need to adjust your spices.
Increase the Vegetables
Adding extra vegetables to your curry is an easy way to bulk it up and reduce the overall fat percentage per serving. Opt for low-calorie, high-volume veggies like cauliflower, spinach, broccoli, tomatoes, peppers, and zucchini. You can also throw in extra legumes like chickpeas or lentils for plant-based protein and fiber. Just be sure to account for any extra oil or sauces added to the veggies.
Use Leaner Cuts of Meat
Curries often contain chicken, beef, lamb or pork. Choosing leaner cuts of these meats can help reduce the saturated fat. For chicken, opt for breast meat over legs and thighs. With beef and lamb, select loin or round cuts rather than ribs or brisket. And be sure to trim any excess fat before cooking. Leaner ground turkey can also be substituted for fattier ground beef in many curry recipes.
Skip the Skin on Chicken
Chicken skin is high in fat, containing about 15 grams in just 3 ounces. Skipping the skin can save a significant amount of fat per serving. The skin also prevents spices and sauces from penetrating into the chicken, so removing it can help the meat better absorb all the delicious curry flavors.
Use Low-Fat Yogurt
Traditional curries from places like India often contains yogurt or cream added at the end for tanginess and moisture. Swapping in Greek yogurt or other low-fat plain yogurt options can provide the same creamy texture and flavor for far fewer calories. Non-fat yogurt can have about 1 gram of fat per serving compared to 8 grams in whole milk yogurt. Just be sure to skip the sweetened or flavored yogurts, which contain extra sugar.
Reduce Oil
Curry recipes often start by sautéing aromatics like onions, garlic and ginger in oil. While the oil provides flavor, you can use less to cut back on the total fat. Heat the pan first before adding just 1-2 teaspoons oil. You can also bake or roast veggies and meat before adding to the curry to avoid using extra oil. When cooking the curry, let it simmer to allow the flavors to meld with less added oil.
Use Coconut Water
Coconut milk is a staple ingredient in many curries, providing a rich, creamy base. But regular coconut milk has a whopping 45 calories and 5 grams of saturated fat per tablespoon. For a low-fat alternative, use coconut water, which only has about 46 calories and 0 fat per cup. You’ll still get hints of coconut flavor without all the calories. You can also find “light” canned coconut milk with reduced fat.
Skim Fat from the Top
After simmering a curry dish for awhile, fat will rise to the top. Here’s a simple trick to cut back on that fat – chill the curry overnight in the fridge to allow the fat to solidify. Then just skim the solidified fat off the top before reheating. This works best with coconut milk-based curries. You can skim off a couple tablespoons of fat per cup of sauce.
Use Spice Blends
Curries get a ton of flavor from complex spice blends like garam masala, red curry powder, curry paste and vindaloo seasoning. Using these blends to boost flavor can help reduce the need for extra oil, cream or coconut milk. Play around with the spice levels to keep the flavor robust even after cutting back on the fats. Adding spices twice during cooking really helps their flavors shine.
Finish with Citrus
A squeeze of citrus juice right before serving is an easy way to add brightness to your curry. Lemons, limes and oranges all work well. The acid cuts through the richness and enhances flavors. This burst of freshness means you can get away with less fat in the actual curry without losing any flavor punch.
Use Non-Stick Pans
Curries can stick and burn easily if cooked on regular pans. Non-stick or well-seasoned cast iron pans allow you to cook with less added oil to prevent sticking. A non-stick pan also makes it easier to create a flavorful brown fond on meats and veggies for great color and texture. This allows you to build savory depth without relying on as much fat.
Cook with Broth
For a hearty curry base, swap out some of the coconut milk or cream for lower-fat broth. Chicken, vegetable or beef broth will all work well. You can also use water and broth cubes. The broth provides moisture and an extra layer of savory flavor. Just be sure to reduce any added sodium.
Replace Ghee with Broths and Spices
Ghee, or clarified butter, is commonly used in Indian curries to add rich depth. But with about 120 calories and 14 grams of saturated fat per tablespoon, it’s one of the unhealthiest ingredients. For a lower-fat alternative, sauté aromatics in broth or small amounts of oil. Then finish cooking with a drizzle of olive or avocado oil and extra spices like cumin, coriander, cinnamon, cardamom, paprika and garlic.
Use Less Nuts and Seeds
Nuts and seeds are often added to curries for crunch and flavor. But they are calorie-dense and high in fat. To lighten up your curry, use smaller amounts of nuts like cashews, almonds and pistachios. You can also swap in seeds like pumpkin or sunflower, which have a better fat profile. Just a tablespoon or two sprinkled on at the end will provide flavor and texture.
Beware of Creamy Sauces
Many take-out curries and pre-made simmer sauces come with creamy, coconut milk-based sauces. These often have 10-15 grams of fat per serving. Make your sauces from scratch using lower-fat ingredients like light coconut milk, broth and spices. Or look for lighter pre-made options with around 5 grams of fat per serving.
Use Leaner Meat Alternatives
For a vegetarian curry, be mindful of your protein sources. While paneer cheese and tofu provide protein, they can also add a lot of fat. Opt for leaner options like edamame, lentils, chickpeas or extra veggies. If using tofu, look for firm or extra-firm varieties and opt for lower-fat cooking methods like baking instead of frying.
Boost Water Content
Adding extra water or broth is an easy way to bulk up the volume of a curry sauce to make it less dense and fatty. Simmer the sauce with extra liquid, then reduce it down slightly at the end to the desired consistency. The water dilutes and disperses the fat throughout the dish.
Use Lean Ground Meats
If your recipe calls for ground meat like beef or lamb, be sure to use a leaner version. Go for 90-95% lean ground beef or lamb loin to avoid excess saturated fat. Limit portions to around 3-4 ounces cooked per serving. Cook the meat in a non-stick pan with minimal added oil to further reduce the fat content.
Go Easy on Fried Add-Ins
From onion bhajis to samosas, Indian curries often come with tasty fried sides. While delicious, these can add excess calories and fat. Use lighter cooking methods like grilling, baking or air-frying. Or swap in raw veggie crudités like carrots and celery instead of heavy fried starters.
Use Greek Yogurt for Marinades
Marinating meats in yogurt helps keep them moist and infuses great flavor. But regular yogurt has a lot of fat. Non-fat Greek yogurt makes a terrific lower-fat marinade base. The acid helps tenderize meats, and you can add your own spices like curry powder, garam masala and cumin. Rinse off some of the marinade before cooking to remove excess fat.
Balance Your Plate
Curries are often served with rice, naan and fried snacks that can all add extra fat and calories. To make your meal healthier overall, balance it out with lighter sides like a cucumber raita, basmati rice, salad, roasted cauliflower or plain yogurt. Watch your portion sizes of the curry itself as well.
Conclusion
With a few simple substitutions and cooking tweaks, it’s easy to create healthier, lower-fat curries that don’t compromise on bold flavor. Focus on increasing vegetables, reducing cooking oils and fats, using leaner meats and low-fat dairy, and experimenting with spices and citrus. With the right techniques, you can still enjoy rich, authentic curry dishes without all the excess calories.