3 Healthy Indian Classics | Low-Cal, Low Carb, Low Fat Recipes
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- Опубліковано 8 лют 2025
- Craving your favorite Indian dishes without the extra calories? In this video, I'm showing you how to make 3 iconic Indian classics-Chicken Tikka Masala, Baingan Bharta, and Samosas- but with a healthy twist!
✨ What's on the Menu?
1️⃣ Healthy Chicken Tikka Masala - Creamy, protein-packed, with fewer carbs than ever!
2️⃣ Low-Calorie Baingan Bharta - Smoky, rich, and healthy
3️⃣ Guilt-Free Samosas - Only 32 calories with 5g of carbs, baked to perfection!
These recipes are:
✅ Low-Carb & High-Protein
✅ Guilt-Free & Full of Flavor
✅ Perfect for Weight Loss or Clean Eating
💡 No heavy cream. No deep frying. Just pure, authentic taste-made healthy!
🔥 Don't forget to LIKE, COMMENT, and SUBSCRIBE for more healthy Indian recipes! 🔔
#HealthyIndianRecipes #LowCarb #CleanEating #IndianFood
Thanks for watching!
Nancy xo
Do try the delicious wraps i mentioned
#healthyindianrecipes #chickentikka #baingan #samosarecipe #fitover50 #healthyaging #fitforlife #easyindianrecipes
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Healthy Chicken Tikka Masala Recipe
💚 High in Protein | Lower in Calories | Fiber-Rich | No Heavy Cream
Ingredients (Serves 4)
For the Chicken Marinade:
• 1 lb (450g) boneless, skinless chicken breast, cut into cubes
• ½ cup (120g) nonfat Greek yogurt
• 1 tbsp lemon juice
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp smoked paprika
• 1 tsp garam masala
• ½ tsp salt
• 2 cloves garlic, minced
• 1 tsp grated ginger
For the Masala Sauce:
• 1 tbsp avocado oil (or olive oil)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 can (14 oz) no-salt-added crushed tomatoes
• ½ cup (120ml) low-fat coconut milk (or cashew milk for creaminess)
• ½ cup (120ml) low-sodium vegetable or chicken broth
• 1 tsp cumin
• 1 tsp garam masala
• ½ tsp turmeric
• ½ tsp paprika
• ½ tsp chili powder (optional, for heat)
• ¼ tsp salt (adjust to taste)
• 1½ cups cooked chickpeas (for extra fiber)
• Fresh cilantro for garnish
Healthy Serving Options:
• 1 cup cooked brown rice or quinoa
• Steamed cauliflower rice for a low-carb option
Instructions
1. Marinate the Chicken
o Mix all marinade ingredients in a bowl.
o Add chicken, coat well, and marinate for at least 30 minutes (or overnight) for best flavor.
2. Cook the Chicken
o Heat a nonstick pan or grill pan over medium-high heat.
o Cook chicken 3-4 minutes per side until slightly charred and cooked through. Remove and set aside.
3. Prepare the Masala Sauce
o In the same pan, heat 1 tbsp avocado oil over medium heat.
o Add onions and sauté for 3-4 minutes until soft.
o Stir in garlic and ginger, cook for 1 minute until fragrant.
o Add cumin, garam masala, turmeric, paprika, and chili powder. Toast for 30 seconds.
o Pour in crushed tomatoes, stir, and simmer for 10 minutes until thickened.
o Add chickpeas for extra fiber and plant protein.
4. Combine & Finish
o Stir in the cooked chicken.
o Add coconut milk and broth, stirring well.
o Simmer for 5 minutes to blend flavors.
5. Serve & Garnish
o Serve hot with brown rice, quinoa, or cauliflower rice.
o Garnish with fresh cilantro.
Baingan Bharta (serves 4 as a side dish)
💚Super easy| Low calorie| Low carb| Make ahead
1 tbsp oil of choice
-1 medium eggplant
-1 med chopped onion
-3 cloves garlic minced
-1 piece ginger minced (1-1/2”)
-1 chopped green chili-optional
1tsp cumin seeds
1 tsp fennel seeds
3-4 tomatoes chopped
-1 tsp salt
-1/2 tsp turmeric
-1/2-1 tsp chilie powder -to taste
-1 tsp ground coriander
-1 tsp garam masala
-1 tsp ground cumin
dash of cinnamon
handful of fresh coriander chopped
Char eggplant over an open flame on a gas stove or bbq it or oven bake eggplant must be fully cooked and soft. When able, peel off the blackened skin and mash the flesh
Heat oil in pan and add cumin and fennel seeds and toast for a few minutes
Add onions, garlic, ginger, salt and chillies and allow to soften
Add tumeric, chili powder, ground coriander , garam masala, ground cumin, tomatoes and cilantro
Cook until tomatoes are nice and soft and you have a delicious smelling sauce
Fold into the eggplant along with a dusting of cinnamon
Garnish with more fresh cilantro
Healthy Samosas
1 package spring roll wrappers ( this recipe only uses 1/2 package for about 20 samosas )
1 cup cauliflower rice
1/2 cup cooked or tinned lentils
-1 tbsp oil of choice
-1 tsp cumin seeds
-2 cloves garlic minced
-1/2 tsp smoked paprika
-1 tsp ground cumin
-1 tsp garam masala
-1/2 tsp ground fennel
chopped fresh cilantro
dash of cayenne -optional
spray oil for baking
Heat oil and add cumin seeds for a couple of minutes
Add spices to combine
Add cauliflower, lentils and fresh cilantro
Watch the video for folding technique !
Bake in airfryer at 350* for about 12-15 minutes until brown around the edges
This makes my Desi heart so happy, thank you so much Mama Tenny!
Thank you for watching, I really appreciate it! ❤
Wow you are full of surprises! That looks amazing! Thank you once again for the inspiration!
You are so welcome Jean, thanks for tuning in!😘
I live in South Africa where we have the largest population of Indians outside of India so I LOVE Indian food!
A tip for folding samosas.... first make the first fold/ pocket and then stuff it. You get more filling in that way, of that makes sense!
Lovely content as usual!
Thank you, I definitely need tips and practice!😂
Wasn't expecting that! Looks delicious and healthy😊
Yay, thx Kari, glad you enjoyed it!❤️
I love this. I will absolutely try! My favorite is korma... It's hard to make that taste delicious while also being low calorie, though. I've tried a couple times. But when I order it, I get take out, throw away the rice, and serve it over steamed broccoli. The broccoli florets really absorb that rich sauce and it's very delicious but slightly less calories than rice.
Way better idea, sounds great!🥦
@MamaTenny I love love love bangain bharta! I'm trying that recipe!
OMG, that looks so good. Were those cooked lentils you added to the pan ? My Indian neighbor had me over for a little girlfriend gathering, and the food she made was so good ! One of the food items she ended up sending me home with because I couldn't stop raving about it, was this dense mushroom spread( spread it on a crackers or anything like that). It was so good. Unfortunately they moved to another state. Great video Nancy !
Thank you! I used tinned lentils or if you’ve cooked lentils and looking to use some up, pop them in!
All of it looks so good. I think I’ve had Indian food once in my 71 years. The chicken sounds really good and looks easy and only a few ingredients. I’ll have to give it a go and will look for the keto wraps at Costco. Hopefully they have them in the US. I hope you’re sharing all that delicious food with the cameraman! 😉 I started the Robert Lufkin book. So far so good. 🤗
I was going to text you to see how the book was coming along, we’re on the same wavelength!
Once you buy the spices they keep for ages. All of them you can find inexpensively at Walmart 😉
I love your cooking shows! Each dish looks delish.
You’re the sweetest, thx Lynda 🥰❤️💋
Good job ❤❤ My Indian heart is so happy 🎉🎉
This looks delicious! I just went out to dinner for Indian food last night and was so FULL afterwards I am still not hungry even 20 hours later! haha I think I should have had your version:)
Wow 😍 making me hungry all over again 😂
Sorry! 🤣🥘
Oooh I’d love to see an Italian/Mediterranean version of this!
Great idea, thanks!❤
Oh yay, I’m so glad you popped up on my algorithm.
@@ninacrous148 me too!!! Thx for watching!😘
@ ❤️
My Grandma and Mom never cooked with ANY spice growing up, so it was something I had to learn how to do! I can make some pretty good dishes, but I love getting a gift of food from our Indian friends :D
Omg, me too! Both of my parents were from the Maritimes and I used to think Caesar salad was spicy!🤣
Wow, that meal looks amazing! I'm so glad you shared this. I really enjoy Indian food and look forward to trying some of these recipes!
Let me know how they turn out! 😋
Nancy,
Amazing video and recipes....Indian at heart 💜
Hi gorgeous! Thank you so much!💋
Looks bangin’
Pun intended?😂🤣 🍆💜
Looks so delicious 🤤
Thanks, I'll take that as a compliment 😉
Yum!! My kind of food! Delicious AND nutritious!!😋👌🏻🤍
Right?! It’s all about balance, yum and healthy!!🤍
🙏 Thank you sister for easy recipes.
I hope you give them a try, thank you!!😊
Definitely going to make some of these. Was that some sort of pan u used to grill the chicken? I need one on my life.
Hi Rob, yes it’s a cheap little grill pan I got at Costco ages ago and I use it all the time!
I love Indian food - thanks for the low calorie recipes! Yum ❤🎉
I'm so glad you loved them, thx for watching!🥰
I would love to see more of these style videos for other cuisines.
Awesome Ashley, thank you! ❤️
❤🥰😍🤩😁😋💫💥💖💝💞💓💋 I shall hv to make ❤
@@shellsea9520 great to see you! Thx for tuning in 💋💋
Well I can say that Taj Mahal and king Fisher are decent Indian Beers (Taj Mahal takes a bit to get use to though, its comparable to malt liquor haha) them samosa's look good though i'd throw in some ground beef and pan fry them in straight up butter 😎🧈🥟... so what's your favorite Indian dish or drink?
I love eggplant in basically everything! So it’s my fav. I don’t think I’ve ever had an Indian drink- I find the lassi way too sweet! Maybe I better go for the beer 😂
Hello, Mama Tenny! I love Will's channel, but I always think I'd enjoy the fitness tips more if I were a male... now, I have you! ❤ Hooray 🎉
Awesome Holly, I’m so delighted to have you here!🥰❤️
Nancy, please adopt me…
😂🤣💋💋💋
@@MamaTenny😘