Every Indian dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Gobi Manchurian, down 60% from 436 to 174 kcal a serving.
- Lightest dish: Raita at 61 kcal.
- Most protein: Tandoori Chicken at 61g a serving.
- Could not be lightened: 5 dishes, named with the reason in Authentic-ish Indian.
Every Indian dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Gobi Manchurian | 436 kcal | 174 kcal | 60% | 8g |
| Gulab Jamun | 336 kcal | 137 kcal | 59% | 6g |
| Carrot Halwa | 430 kcal | 179 kcal | 58% | 10g |
| Malai Kofta | 653 kcal | 315 kcal | 52% | 20g |
| Rogan Josh | 781 kcal | 386 kcal | 51% | 46g |
| Matar Paneer | 817 kcal | 402 kcal | 51% | 25g |
| Lamb Vindaloo | 747 kcal | 376 kcal | 50% | 44g |
| Aloo Gobi | 399 kcal | 204 kcal | 49% | 8g |
| Seekh Kebab | 487 kcal | 249 kcal | 49% | 31g |
| Saag Aloo | 361 kcal | 188 kcal | 48% | 8g |
| Butter Chicken | 762 kcal | 409 kcal | 46% | 51g |
| Chicken 65 | 518 kcal | 280 kcal | 46% | 41g |
| Prawn Balchao | 379 kcal | 211 kcal | 44% | 32g |
| Lamb Bhuna | 647 kcal | 367 kcal | 43% | 43g |
| Dal Makhani | 497 kcal | 288 kcal | 42% | 20g |
| Keema Matar | 528 kcal | 304 kcal | 42% | 32g |
| Lamb Curry, everyday | 580 kcal | 344 kcal | 41% | 43g |
| Aloo Tikki | 321 kcal | 191 kcal | 40% | 8g |
| Kadai Paneer | 620 kcal | 369 kcal | 40% | 23g |
| Chicken Korma | 643 kcal | 395 kcal | 39% | 54g |
| Chicken Biryani | 955 kcal | 582 kcal | 39% | 43g |
| Baingan Bharta | 301 kcal | 184 kcal | 39% | 7g |
| Chicken Madras | 598 kcal | 363 kcal | 39% | 43g |
| Naan | 347 kcal | 212 kcal | 39% | 10g |
| Chicken Tikka Masala | 618 kcal | 390 kcal | 37% | 45g |
| Tandoori Chicken | 562 kcal | 352 kcal | 37% | 61g |
| Butter Naan Alternative: Roti | 270 kcal | 170 kcal | 37% | 7g |
| Chicken Curry, everyday | 646 kcal | 414 kcal | 36% | 52g |
| Kheer | 292 kcal | 191 kcal | 35% | 12g |
| Coconut Chutney | 159 kcal | 104 kcal | 35% | 5g |
| Fish Curry | 453 kcal | 305 kcal | 33% | 39g |
| Pakora | 335 kcal | 226 kcal | 33% | 22g |
| Aloo Paratha | 482 kcal | 321 kcal | 33% | 23g |
| Dosa | 353 kcal | 243 kcal | 31% | 11g |
| Palak Paneer | 707 kcal | 501 kcal | 29% | 39g |
| Samosa | 335 kcal | 244 kcal | 27% | 14g |
| Baigan ka Salan | 520 kcal | 378 kcal | 27% | 40g |
| Bombay Potatoes | 317 kcal | 235 kcal | 26% | 6g |
| Prawn Curry | 419 kcal | 315 kcal | 25% | 42g |
| Mango Lassi | 196 kcal | 148 kcal | 24% | 14g |
| Chicken Chettinad | 477 kcal | 361 kcal | 24% | 42g |
| Pilau Rice | 348 kcal | 267 kcal | 23% | 8g |
| Vegetable Biryani | 562 kcal | 441 kcal | 22% | 19g |
| Egg Curry | 337 kcal | 264 kcal | 22% | 17g |
| Methi Murgh | 483 kcal | 377 kcal | 22% | 48g |
| Shahi Tukda | 408 kcal | 319 kcal | 22% | 20g |
| Chicken Tikka | 363 kcal | 289 kcal | 20% | 50g |
| Rajma | 366 kcal | 298 kcal | 19% | 17g |
| Chicken Jalfrezi | 422 kcal | 366 kcal | 13% | 49g |
| Chana Chaat | 404 kcal | 360 kcal | 11% | 22g |
| Sambar | 332 kcal | 295 kcal | 11% | 16g |
| Raita | 63 kcal | 61 kcal | 3% | 9g |
| Idli | 233 kcal | 232 kcal | 0% | 17g |
| Rasam | 158 kcal | 162 kcal | -3% | 17g |
| Chana Masala | 502 kcal | 538 kcal | -7% | 27g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Indian prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.