Food
Trivandrum Thattukada (തട്ടുകട)
Friday 23 Oct · Dinner · 7:30 PM
The biggest meal of the weekend: eleven dishes for 35. Nobody needs all eleven.
Portions per person
Thattu dosa
- Planned share:
- 4 dosas (~171 g)
- Smart serving:
- 2 dosas
Cal
407
Sat fat
6.6 g
Sodium
400 mg
Carbs
71 g
Coconut chutney
- Planned share:
- ¼ cup (61 g)
- Smart serving:
- 2 tbsp
Cal
162
Sat fat
12 g
Sodium
255 mg
Carbs
8.6 g
Chutney powder (store bought)
- Planned share:
- 1½ tbsp (10 g)
- Smart serving:
- 1 tsp, or skip
Cal
42
Sat fat
1.4 g
Sodium
150 mg
Carbs
4 g
Sambar
- Planned share:
- 1 cup (243 g)
- Smart serving:
- 1 cup — keep it
Cal
171
Sat fat
2 g
Sodium
702 mg
Carbs
30 g
Egg omelette
- Planned share:
- ~1¾ eggs' worth (100 g)
- Smart serving:
- 1 egg, or skip
Cal
174
Sat fat
6.5 g
Sodium
459 mg
Carbs
3 g
Nadan chicken fry
- Planned share:
- 3 pieces on the bone (~107 g)
- Smart serving:
- 2 pieces
Cal
209
Sat fat
5.7 g
Sodium
762 mg
Carbs
8.3 g
Kappa (tapioca)
- Planned share:
- 1¼ cups (190 g)
- Smart serving:
- ½ cup
Cal
357
Sat fat
4.8 g
Sodium
268 mg
Carbs
74 g
King fish curry
- Planned share:
- 1 cup (136 g)
- Smart serving:
- 1 cup — first-choice protein
Cal
260
Sat fat
9.7 g
Sodium
653 mg
Carbs
8.1 g
Kanthari chammanthi
- Planned share:
- 2 tbsp (31 g)
- Smart serving:
- 1 tbsp
Cal
104
Sat fat
8.3 g
Sodium
159 mg
Carbs
5.2 g
Rasam
- Planned share:
- ¾ cup (170 g)
- Smart serving:
- ½ cup
Cal
36
Sat fat
1.3 g
Sodium
503 mg
Carbs
4.6 g
Parippu vada
- Planned share:
- 2–3 vadas (86 g)
- Smart serving:
- 1 vada, or skip
Cal
306
Sat fat
10 g
Sodium
465 mg
Carbs
34 g
Full planned share
2,228 cal · 69 g sat fat · 4,776 mg sodium · 250 g carbs
Smart-serving plate
1,304 cal · 40 g sat fat · 3,194 mg sodium · 135 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| Thattu dosa | 4 dosas (~171 g) | 2 dosas | 407 | 6.6 | 400 | 71 |
| Coconut chutney | ¼ cup (61 g) | 2 tbsp | 162 | 12 | 255 | 8.6 |
| Chutney powder (store bought) | 1½ tbsp (10 g) | 1 tsp, or skip | 42 | 1.4 | 150 | 4 |
| Sambar | 1 cup (243 g) | 1 cup — keep it | 171 | 2 | 702 | 30 |
| Egg omelette | ~1¾ eggs' worth (100 g) | 1 egg, or skip | 174 | 6.5 | 459 | 3 |
| Nadan chicken fry | 3 pieces on the bone (~107 g) | 2 pieces | 209 | 5.7 | 762 | 8.3 |
| Kappa (tapioca) | 1¼ cups (190 g) | ½ cup | 357 | 4.8 | 268 | 74 |
| King fish curry | 1 cup (136 g) | 1 cup — first-choice protein | 260 | 9.7 | 653 | 8.1 |
| Kanthari chammanthi | 2 tbsp (31 g) | 1 tbsp | 104 | 8.3 | 159 | 5.2 |
| Rasam | ¾ cup (170 g) | ½ cup | 36 | 1.3 | 503 | 4.6 |
| Parippu vada | 2–3 vadas (86 g) | 1 vada, or skip | 306 | 10 | 465 | 34 |
| Full planned share | 2,228 | 69 | 4,776 | 250 | ||
| Smart-serving plate | 1,304 | 40 | 3,194 | 135 | ||
Nutrition Facts — one full planned share
Calories from: Carbs 44% · Fat 39% · Protein 17%
How to eat this
High cholesterol
- King fish curry is the heart-smart protein. Choose it ahead of the chicken fry and the omelette.
- Chicken fry: 2 pieces, and pull off the fried crust and skin.
- The omelette is about 320 mg of cholesterol at the full share. Skip it if you already had eggs at breakfast or with tea.
- Coconut chutney and kanthari chammanthi are almost pure coconut. Take 1 tbsp of each.
Diabetes
- Four starches on one table: dosa, kappa, vada and the rice in the chutney powder. Pick one.
- Either 2 thattu dosas (~36 g carbs) or ½ cup kappa (~30 g), not both.
- Sambar is your friend. Its vegetables and dal slow digestion, so a full cup is fine.
High blood pressure
- The highest-sodium meal of the weekend: about 4,800 mg at the full share, two days' limit. Chicken fry ~760, sambar ~700, king fish curry ~650, rasam ~500.
- Have sambar or rasam, not both, and skip the chutney powder.
Smart choices for everyone
- Walk the whole table before serving, then pick 4 or 5 items rather than all 11.
- Classic and balanced: ½ cup kappa, 1 cup king fish curry, 1 cup sambar and the onion–tomato salad.