Indian Pickle

Spicy pickles are very important item in Indian meal. Pickles enhances the tastes of the meal and increases the satisfaction after every meal. Pickles are easy to prepare with right ingredients and can be preserved for months. Here you can find mouth watering homemade pickle recipes which have to be consumed with a few days and pickles that can be preserved for months.

Alutua

INGREDIENTS:

1 cup sugar
oil for frying
1 tsp sida bi carbonate
1/2 kg sweet potatoes
9 - 10 raisins
1 tblsp ghee
1/2 cup refined flour

Method:

Make a syrup of one thread consistency with the sugar and 1 1/2 cup of water.
Wash and boil the sweet potatoes with as little water as possible.
Drain.
Take off skin and fibre, if any, and mash.
Sieve the flour and the soda, rub in the ghee.
Mix in to the sweet potatoes.
Knead well.
In case the mixture feels soft, mix in a little more flour.
Make lime size crack free balls and stuff one raisin in each.
Heat up oil in a kadai.
When the oil begins to smoke, take off the heat, put in a few balls at a time.
Put on medium heat up again and fry till golden brown.
Remove and put the balls in the syrup and keep aside for a few hours.
Serve warm or cold.

Paneer Coconut Gravy

Ingredients

50 gms Cottage Cheese (Paneer)
3 Onion (Pyaj)
4 - 5 cloves Garlic (Lasun)
1 " long piece Ginger (Adrak)
4 Tomato (Tamatar)
Coriander Leaves (Dhania Patta)
2 fresh red chillies
1/2 tsp Cumin Seed (Jeera)
1 tsp Coriander Seeds Powder (Dhania Powder)
1/2 tsp Red Chili Powder (Lal Mirchi)
1/2 tsp Sugar
3 tblsp Groundnut (Moong Fali) Powder
1 cup Coconut Milk
1 tsp Lime or Lemon Juice (Nimbu)
2 tblsp Clarified Butter (Ghee)

Method:

• Cut paneer in squares.
• Grind onions to a paste.
• Grind tomatoes finely.
• Grind ginger (adrak), garlic (lasun) to a paste.
• Chop coriander leaves (dhania patta) very finely.
• Chop fresh red chillies very finely.
• Roast the groundnuts and grind them to a fine paste.
• To make coconut milk, grate fresh coconut and mince in a grinder with 1 cup of water. Sieve the mixture and coconut milk is ready.
• Heat clarified butter (ghee) in a pan.
• Add cumin seed (jeera), onion (pyaj) and pink it, stirring continously.
• Add the ginger garlic paste and stir it for 1 minute
• Now add tomato and fresh red chilly.
• Cook for sometime and then add tomato (tamatar).
• Continue cooking it on medium flame till ghee/oil begins to separate.
• Add coriander seeds powder (dhania powder), red chili powder (lal mirchi), salt, sugar groundnut (moong fali) powder, coconut milk.
• Add the paneer pieces and let the gravy cook till it thickens.
• Take off the fire and serve hot garnish it with well chopped coriander leaves.

Murg Makhani

Chicken Marination:

800 gms Chicken Pieces (boneless)
1 tsp Coriander Powder
1 tblsp sour Curd
2 tsp Ginger Paste
2 tsp Garlic Paste
1 tblsp lemon juice
1 tsp Cumin Powder
1 Onion paste
1 tsp Red Chilli Powder
Salt to taste
Few drops of orange color

Gravy:

4 large tomatoes chopped
4 tblsp Butter
1 tblsp Fresh Cream
1 tsp Coriander Powder
1 tsp Cumin Powder
1 tsp Red Chilli Powder
1 tsp Black Pepper Powder
2 tsp Ginger finely chopped
2 tsp Green Chilly finely chopped
salt to taste
sugar to taste

Garnish:

Melted Butter
Fresh Cream
Coriander Leaves finely chopped

Method:

* Make small cuts in the chicken pieces.
* Mix all the marinate ingredients. Mix the the chicken pieces and the marinate.
* Let the chicken marinate for a few hours.
* Take half the butter in a heavy bottom wok and put in the chicken with the marinade. Cover it and cook till the chicken is fully cooked. Stir fry the chicken for some time.
* Now heat the remaining butter in a saucepan and add the red chilli, coriander, cumin and black pepper powders.
* Fry for some time then add the chopped tomatoes, sugar, salt and cook on medium flame till the puree thickens and the fat separates.
* Add the beaten cream and cook on low flame for few minutes.
* Then add the chicken pieces along with chopped ginger and green chillies to the gravy. Cover and simmer on low heat till the curry is hot simmering hot.
* While serving pour the melted butter and garnish with fresh cream and finely chopped coriander leaves.
* Serve the Murgh Makhani hot with rice or naan.

INDIAN DESSERT RECIPES

Indian desserts are very tempting and mouth watering. Be it a scorching summer or a bone clattering winter indian mithai is always too difficult to resist. A sumptuous meal is always incomplete without sweet dish like gulab jamun or kulfi or gajjar ka halwa. Below we have provided many recipes to tantalize your tongue.

INDIAN NONVEGETARIAN RECIPES

Food, glorious food.The way to a man's heart is through his stomach...An army marches on its stomach....and so many other cliches that all centre around one of life's necessities - eating. Without exception we aim to ensnure you into a truly unique, unforgettable cuisine experience. We combine the ancient with the modern and take you down the path to losing yourself in the exotic flavours of INDIA.

Chicken Vindaloo

Ingredients:

2 large onions
6 cloves garlic
1 tsp ground mustard
1 tsp ground turmeric
1 tsp ground ginger
1 cinnamon stick, crumbled
1 tsp chilli powder, or to taste
2 tsp ground cumin
6 cloves
2 tblsp white vinegar
1 tblsp brown sugar
90 gms ghree
1 1/2 kg chicken pieces

Method:

Roughly chop 1 onion, combine in a blender or food processor with garlic, mustard, turmeric, ginger, cinnamon, chilli, cumin, cloves, cinegar and sugar. Blend until smooth.
Combine chicken in a bowl with spice mixture. Marinate for atleast 4 hours, preferably overnight.
Slice remaining onion. Meld ghee in a saucepan and sauté onion for 2 minutes.
Add chicken pieces. Reduce heat to low, cover, simmer for 45 minutes or until chicken is tender, stirring occasionally.

Chicken Bon

Ingredients

2 cups cooked and shredded Chicken
Salt to taste
2 small sized Cucumber (Kheera)
1 tblsp Soya Sauce
3 tblsp Seasame Seeds
3 Red Chili (Lal Mirchi)
1 tblsp Vinegar (Sirka)
1 tsp crushed Black Pepper (Kali Mirch)
1 tsp powdered Sugar
1 tblsp chopped Spring Onions
1 tsp chopped Ginger (Adrak)

Method:

Cut the cucumber into half length wise.remove the seeds and cut the cucumber into half.
Divide the halved cucumber into length wise pieces approximately 1 inch in thickness. keep aside.
Grind the red chillies in a blender along with the vinegar to a smooth paste. keep aside.
Prepare the bon bon sauce by mixing in a basin the sesame oil, sesame seeds, salt , soya sauce, ginger, sugar, red chilly paste, crushed pepper corns and the spring onions.
Mix thoroughly.
Arrange the chicken pieces in a bowl. surround with the cucumber pieces.
our the bon bon sauce on top of the chicken.

Chicken Tikka Masala

Ingredients:

Part A:

2 lbs. boneless chicken breast
1/4 cup yogurt
3 tsp minced ginger
3 tsp crushed garlic
1/4 tsp white pepper
1/4 tsp cumin powder
1/4 tsp mace
1/4 tsp nutmeg
1/4 tsp green cardamom powder
1/4 tsp chili powder
1/4 tsp turmeric
3 tbsp lemon juice
4 tbsp vegetable oil
Melted margarine (for basting)

Part B:

5 oz. tomato paste
10 oz. tomato puree
2 lbs. tomatoes, chopped
2 tsp ginger paste
2 tsp garlic paste
2 tsp green chilies
1 tbsp red chili powder
2 tsp cloves
8 green cardamoms
Salt To Taste
3 tbsp butter
2/3 cup cream
1 tsp fenugreek
2 tsp ginger, julienned
honey to taste

Method:

Whisk all of the ingredients in Part A together in a large bowl. Add the chicken breast, cut into 2 inch cubes.
Marinate overnight in the refrigerator. Preheat oven to 350º F. Bake the chicken for 8 minutes, basting with margarine twice. Drain excess marinade and bake for another 2 minutes.
While doing this, make the sauce in Part B. Deseed and chop green chilies. Put tomatoes, tomato paste and tomato puree in a pot and add approximately 4-1/4 cups of water.
Add ginger and garlic paste, green chilies, red chili powder, cloves, cardamoms, and salt. Cook over low heat until reduced to a thick sauce. Strain through a strainer and bring to a boil. Add butter and cream. Stir.
If the sauce tastes sour, add honey to taste. Add fenugreek and ginger juliennes, stir, and serve with the chicken tikka masala

Chicken Drum Sticks

Ingrediens:

6 Chicken Drumsticks
1 tbsp ginger-garlic paste
2 tbsp All-purpose flour (maida)
2 tbsp corn flour
2 eggs (beaten)
1/4 tsp pepper / chili powder
A pinch of sugar
Salt To Taste
1 tbsp Soya sauce
Oil for frying

Method:

In a bowl add Soya sauce, ginger-garlic paste, sugar.
Add chicken wings coat well and set aside for 1/2 hour.
Make a smooth batter by adding corn flour, all purpose flour, salt, pepper and beat in the eggs .
Heat oil in a wok / kadhai.
Dip each wing in the batter and coat evenly and deep fry the drumsticks till golden brown.
Serve chicken drumsticks hot with thin slices of onions and lemon.

CHICKEN BIRYANI

Ingredients:

2 cups Basmati Rice
3/4 kg Chicken Pieces
1/2 cup Milk
1 cup Yogurt (curd)
3 sliced onion
1 tsp Ginger Paste
1/2 tsp Garlic Paste
1 tsp Green Chilli Paste
1/2 cup Tomato Puree
2 tsp Red Chilli Powder
1 tsp Turmeric Powder
1 tsp Roasted cumin powder
2 tsp Garam Masala Powder
1/2 tsp Green Cardamom Powder
Saffron a pinch
1 tsp Coriander Powder
2 tbsp Green Coriander Leaves
Salt to taste
7 tbsp Oil

Method:

• Mix tomato puree, yogurt, ginger garlic paste, green chilli paste, red chilli powder, turmeric powder, roasted cumin powder, garam masala, coriander powder and salt. Stir well.
• Marinate the chicken with this mixture and keep aside for 3-4 hours.
• Heat oil in a pan. Fry the onions until golden brown.
• Add the marinated chicken and cook for 10 minutes.
• Add 4 cups of water to the rice. Mix saffron in milk and add to it.
• Add cardamom powder. Add the chicken pieces.
• Pressure cook the rice. Mix gently.
• Garnish with green coriander leaves and serve hot.

INDIAN BUTTER CHICKEN RECIPE

How to make butter chicken :

• Place the yogurt, ground almonds, all the dry spices, ginger, garlic, tomatoes and salt in a mixing bowl and blend together thoroughly.
• Put the chicken into a large mixing bowl and pour over the yogurt mixture.
• Set aside. Melt together the butter and oil in a medium karahi, wok or frying pan. Add the onions and fry for about 3 minutes. Add the chicken mixture and stir-fry for about 7 to 10 minutes.
• Stir in about half of the coriander and mix well. Pour over the cream and stir in well. Bring to the boil. Garnish the indian butter chicken with the remaining chopped coriander to serve the chicken curry.

Ingredients

1/4 pint/150ml natural yogurt
2 ounces/50g ground almonds
1 1/2 tsp chili powder
1/4 tsp crushed bay leaves
1/4 tsp ground cloves
1/4 tsp ground cinnamon
1 tsp garam masala
4 green cardamom pods
1 tsp ginger pulp
1 tsp garlic pulp
14 ounce/400g can tomatoes
1 1/4 tsp salt
2 pounds/1kg chicken, skinned, boned and cubed
3 ounces/75g butter
1 tbsp corn oil
2 medium onions, sliced
2 tbsp fresh coriander, chopped
4 tbsp cream

INDIAN CHICKEN DILRUBA RECIPE

Preparation:

• Minced fresh cilantro and whole 1/4 cup melon, pumpkin or squash seeds almonds/cashews for garnish (optional), ground
• Put the onions and ginger in a blender or food processor and process into a smooth paste (consistency of apple sauce).
• Heat the butter or oil in a heavy, deep skillet and gently brown the onion-ginger mixture, stirring often. Add the chicken and yogurt.
• Combine well and cook over medium heat until the mixture becomes rather dry and the chicken begins to brown.
• Grind the almonds, walnuts and melon seeds until quite fine. Stir them into the milk, then add the mixture to the chicken along with the garam masala, turmeric, chili peppers, salt and ground cayenne.
• Cook over medium heat, stirring often, until the chicken is very tender and the sauce is very thick (about 10-15 minutes). Stir in the saffron/milk mixture and cook 1-2 minutes longer. Serve chicken dilruba with roti, naan or paratha.

Ingredients

2 medium onions
1 cup milk
2 tbs chopped fresh ginger root
2 tbsp Punjabi garam masala
6 tbs butter or vegetable oil
1 tsp ground turmeric
3-4 lb. chicken, skin removed, cut
2-3 fresh green cayenne peppers, minced, into small pieces or serranos/jalapenos as substitute
1 cup fresh plain yogurt
Salt and ground cayenne to taste
1/4 cup almonds, ground A few strands whole saffron, soaked in 2 tbs. warm milk
1/4 cup walnuts, ground

INDIAN NONVEGETARIAN FOOD

How to make chicken korma:

• Place chicken in bowl and marinate in yogurt, 1 clove garlic, half an onion, paprika, ginger, salt and pepper for a few hours.
• Heat oil in large heavy casserole; gently sauté remaining onion and garlic for 1 minute. Remove and set aside.
• Add to casserole the coriander, chili, cumin, cardamom seeds, poppy seed and turmeric. Fry for a few minutes. Add the chicken. Pour enough water to cover and add remaining marinade.
• Add onion and garlic with bay leaf. Simmer 45 minutes or until chicken is tender. Sprinkle the chicken korma with fresh coriander and serve.

Ingredients

1 (2 1/2 pound) cut-up chicken
2 cups yogurt
3 cloves garlic
2 medium onions, chopped
1 tsp paprika
2 tsp fresh ginger, chopped
2 tsp peanut or sunflower oil
2 tsp ground coriander
1/2 tsp ground chili
1 tsp cumin
Seeds of 2 peeled cardamom pod
1 tsp poppy seed
1 tsp turmeric
1 bay leaf
2 tbsp fresh coriander, chopped

Nutrition for Women

LIFELONG HEALTHY EATING

Eating well is one of the best ways you can take care of yourself—and those who depend on you. Women have special dietary needs during each stage of their lives, including adolescence, pregnancy, breastfeeding, and menopause. Regardless of the stage of life you’re in, committing to a healthy diet decreases your chances of developing obesity, heart disease, diabetes and cancer.

Eating healthy increases your energy level which makes it easier to juggle the variety of commitments you deal with every day. Read on to learn how to maintain a healthy diet, it’s easier than you think!

Basic nutrition for women

Good nutrition starts with the basics. A well-rounded diet, consisting of lean protein, complex carbohydrates from whole grains, fruits, and vegetables, with an emphasis on using the right kinds of fats, is a great way to stay healthy and prevent disease.

The difference between good and bad fats

Dietary fats are necessary for good health. Vitamins A, D, E, and K are fat-soluble therefore, without fat in your system you wouldn't be able to absorb these important vitamins. Also, food would taste exceedingly bland, and your skin and hair would become dry and brittle.

There are three basic types of fat: monounsaturated fat (MUFA), polyunsaturated fat (PUFA) and saturated fat (SATFA), which include hydrogenated and trans fat. MUFA and PUFA are good for you; SATFA is unhealthy. How do you tell a good fat from a bad one? The degree of saturation is the tell-tale sign. A saturated fat (like lard), is solid at room temperature; an unsaturated fat (like olive oil) is liquid at room temperature. However, even good fats can turn bad.  Exposure to air, light, and heat changes the composition, rendering them unhealthy.

Just like a car needs oil to run smoothly, your body needs essential fatty acids (EFAs) to hum at peak efficiency. The two EFAs your body can't make on its own, linolenic acid (omega-3) and linoleic acid (omega-6) are the ones being promoted in flax oil, evening primrose oil, borage oil, and similar EFA products you'll find in the supplement section of your natural foods store.

Calcium, vitamin D, and nutrition for women

Calcium is important for women of all ages. It has been shown to help alleviate PMS symptoms, support a healthy pregnancy, and prevent osteoporosis and bone loss after menopause.

Calcium is absorbed slowly; your body cannot take in more than 500 mg at once. Also, calcium from naturally occurring sources is absorbed better than calcium supplements.

Women under the age of 40 need 1,000 mg of calcium daily. After age 40, you need between 1200-1500 mg a day. To boost your calcium intake:

• Start your day with a calcium-fortified whole grain cereal and low-fat milk.
• Choose high calcium snacks such as yogurt, calcium-fortified orange juice, canned sardines with bones, and almonds.
• Pick hard cheese over soft. An ounce of cheddar packs 200 mg, versus a meager 60 mg in a half-cup of cottage cheese.
• Understand food labels. If a label says a serving supplies 25% of daily calcium, simply add a 0 to the percentage to decipher how many mg are in that serving. In this case there are 250mg which is 50% of 500mg, the maximum amount the body can absorb at one time.

Many health conditions can affect calcium levels. Be sure to talk with your doctor about your calcium requirements and whether you need a bone density evaluation.

Calcium can’t work alone – for your body to utilize and absorb the calcium you need Vitamin D and magnesium as well. You can get Vitamin D from direct exposure to sunlight, and also from foods like fortified milk, egg yolks, saltwater fish, liver and supplements. According to the National Osteoporosis Foundation, adults under age 50 need 400-800 IU of vitamin D3 daily (the best form of vitamin D for bone health), and adults over 50 need 800-1,000 IU of vitamin D3 daily. Magnesium is usually found in green vegetables, nuts and legumes, and you should aim for about 320/mg per day.

Mindful eating helps healthy weight loss

Mindful eating helps healthy weight loss

Paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable helps healthy weight loss and maintenance. Plus, when our minds are tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.

Mindful Eating tips for Healthy Weight Loss 

• Pay attention while you are eating. Be aware of your environment; eat slowly, enjoying each bite – savor the smells and textures of your food. If your mind wanders, just gently remind yourself to return to focusing on your food and how it tastes and feels in your mouth.
• Avoid distractions while eating. Try not to eat while working, watching TV, reading or using a computer.
• Try mixing things up to force yourself to focus on the experience of eating – try using chopsticks rather than a fork, or use your utensils with your non-dominant hand
• Chew your food thoroughly.
• Stop eating before you are stuffed. Avoid the temptation to “clean your plate”. Yes, there are children starving in Africa, but you packing on the pounds won’t help them!
• If eating alone, leave the table as soon as you are full. The longer you sit at the table, the more you will eat.
• Skip the all-you-can eat buffets. Too many choices at once leads to over consumption
• Eat from small plates, bowls and cups. This will make your portions appear larger.
• Don’t eat out of large bags or boxes. Buy single serving snacks or create your own small portions in plastic bags or containers

Healthy Weight Loss Your Way

WHAT YOU NEED TO KNOW FOR A SUCCESSFUL PERSONAL PLAN

No matter how peaceful your nature, when it comes to the battle of the bulge, you have to put up a good fight. In our eat-and-run, massive-portion-sized world, healthy weight loss can be a struggle. Adding to the difficulty is the abundance of fad diets and “quick-fix” plans that tempt and confuse us.

Just because your last diet attempt failed, or life events have caused you to gain weight, doesn’t mean you are a failure. By designing a plan that works with your individual needs, you can avoid common diet pitfalls and make important lifestyle changes that can help you find long-term, healthy weight loss success!

Healthy Italian fast food

Healthy Italian fast food

The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly-buttery menu items, and you can keep those diet goals intact.

Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese).

Italian and Pizza Restaurant Choices

Healthy choices Thin-crust pizza with half the cheese and extra veggies Plain rolls or breadsticks Antipasto with vegetables Pasta with tomato sauce and veggies Entrée with side of veggies Grilled (“Griglia”) dishes

Unhealthy choices Thick-crust or butter-crust pizza with extra cheese and meat toppings Garlic bread Antipasto with meat Pasta with cream or butter-based sauce Entrée with side of pasta Fried (“Frito”) dishes

Healthy Asian food

Healthy Asian food

Asian cultures tend to eat very healthfully, with an emphasis on veggies and small servings of stir-fried meats. Unfortunately, however, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at a time as you can with your normal fork and knife.

Asian Food Choices

Healthy choices Egg drop, miso, wonton, or hot & sour soup Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey) Steamed or baked tofu Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce Steamed brown rice Edamame, cucumber salad, stir-fried veggies

Unhealthy choices Fried egg rolls, spare ribs, tempura Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken) Deep-fried tofu Coconut milk, sweet and sour sauce, regular soy sauce Fried rice Salads with fried or crispy noodles

Healthy fast food: “Fast casual” restaurants

Healthy fast food: “Fast casual” restaurants

Just because someone serves you your food at a table, doesn’t necessarily make it healthier. But many casual restaurants are offering “light selections” on their menus.

Some healthy choices that can be found at casual-fare chains:

Casual-fare Restaurant Choices

Healthy choices Side salad with low-fat dressing or a side of steamed veggies Turkey, roast beef, or grilled chicken sandwich Baked or grilled fish Chicken or turkey wraps w/out mayo or cheese

Unhealthy choices Salads with fried onions, cheeses, meats and high-fat dressings Mayo-heavy tuna or chicken salad sandwich Battered or deep-fried fish Extra-large burgers loaded with cheese and sauces

Healthy fast food: Sub sandwich chains

Healthy fast food: Sub sandwich chains

We’ve all seen the ads – eat at Subway and lose weight! Easier said than done... an October 2007 Journal of Consumer Research study found that people tend to eat 350 more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.

It is easier to eat healthfully at a deli or sub shop than it is at most fast food establishments, but you need to use some common sense.

Subs, Sandwich and Deli Choices

Healthy choices Six-inch sub Lean meat (roast beef, chicken breast, lean ham) or veggies One or two slices of lower-fat cheese (Swiss or mozzarella) Adding low-fat dressing or mustard instead of mayo Adding extra veggie toppings Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

Unhealthy choices Foot-long sub High-fat meat such as ham, tuna salad, bacon, meatballs, or steak The “normal” amount of higher-fat (Cheddar, American) cheese Adding mayo and special sauces Keeping the sub “as is” with all toppings Choosing white bread or “wraps” which are often higher in fat than normal bread

Healthy fast food: Mexican chains

Healthy fast food: Mexican chains

Fast food chains that specialize in tacos or burritos can also be caloric minefields. Adding guacamole, cheese, sour cream and tortilla chips can make even a good meal turn unhealthy.

Fortunately, chains like Taco Bell and Baja Fresh have recently added “healthy” menu options that feature less fat and fresher ingredients.

The Big Taco Chains

Healthy choices Grilled chicken soft taco Black beans Shrimp ensalada Grilled “fresco” style steak burrito Veggie and bean burrito Limiting sour cream, guacamole, or cheese

Unhealthy choices Crispy shell chicken taco Refried beans Steak Chalupa Crunch wraps or gordita-type burritos Nachos with refried beans Adding sour cream, guacamole, or cheese

Healthy fast food: Fried chicken chains

Healthy fast food: Fried chicken chains

Although certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium.

However, you can still enjoy an occasional meal  from fast food chicken restaurants by making smart choices.

The Big Fried Chicken Chains

Healthy choices Skinless chicken breast without breading Honey BBQ chicken sandwich Garden salad Mashed potatoes Limiting gravy and sauces

Unhealthy choices Fried chicken, original or extra-crispy. Teriyaki wings or popcorn chicken Caesar salad Chicken and biscuit “bowl” Adding extra gravy and sauces

Healthy fast food: Burger chains

Healthy fast food: Burger chains

Figuring out the healthiest option at your favorite fast food burger chain can be tricky. Chicken may seem like a better diet choice than beef, but according to McDonald’s website, the McDonald’s chicken sandwich has more fat and calories than their regular hamburger – a decent choice at 280 calories and 10 grams of fat. But upgrade that regular hamburger to a Big Mac, and you’ll be adding more than 300 calories and 20 grams of fat to your meal!

However, even some old favorites can be healthier choices – once you know the nutrition facts of your favorite items, you’ll be able to make better decisions.

The Big Burger Chains

Healthy choices Regular, single-patty hamburger without mayo or cheese Grilled chicken sandwich Veggie burger Garden salad with grilled chicken and low-fat dressing Egg on a muffin Baked potato Yogurt parfait Grilled chicken strips Limiting cheese, mayo, and special sauces

Unhealthy choices Double-patty hamburger with cheese, mayo, special sauce, and bacon Fried chicken sandwich Fried fish sandwich Salad with toppings such as bacon, cheese, and ranch dressing Breakfast burrito with steak French fries Milkshake Chicken “nuggets” or tenders Adding cheese, extra mayo, and special sauces

Top tips for healthy eating at fast food restaurants

Top tips for healthy eating at fast food restaurants
Make careful menu selections - pay attention to the descriptions on the menu. Dishes labeleddeep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium
Look before you leap - check out the chain’s website. Many fast food chains post nutritional information on their websites - we’ve listed a few below. The lists are often confusing in their detail but if you frequent a favorite chain and often choose certain menu items, you may be amazed by the calories, saturated fats and sodium you are consuming. Finding satisfying substitutes is more than worth the time and effort.
Undress” your food. When choosing, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed
Watch portion size - share or bring a portion home. At a typical restaurant, a single serving provides enough for two meals. To overcome this obstacle, take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you’re really still hungry before going back up to the buffet.
Remember soda is a huge source of hidden calories - According to The Center for Science in the Public Interest, soft drinks are the single biggest source of calories in the American diet. One 32-oz big gulp with non-diet cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try switching to water with lemon or  unsweetened iced tea.
Eat mindfully. Mindful eating means paying attention to what you eat and savoring each bite. Being mindful also means noticing when you are almost full and laying down your fork. Mindful eating relaxes you so you digest better and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, cut back on your other meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.