To get you started cooking ethnic food, here are some of the most popular foreign cuisines to consider:

• Indian food. Indian food is flavorful and uses a wide range of spices to add zest and complex flavors to dishes. Indian food tends to be rich in vegetables, grains, yogurt, and protein- and fiber-rich legumes. Beware of recipes that use a lot of butter or coconut oil, ingredients high in saturated fat. Give this Indian food recipe a try: Indian Beef Patties With Cucumber Yogurt Sauce.
• Japanese food. Japanese people have low rates of cancer and heart disease, and are considered to be some of the world’s healthiest people, despite high rates of alcohol consumption and cigarette smoking. The Japanese diet, with its plentiful supply of green tea, fish, soy, and vegetables, is particularly healthful. Bring Japanese cuisine into your kitchen with this recipe for Japanese-Style Fried Tofu and Vegetables.
• • French food. Many Americans look to the French way of living and eating when they want to lose weight, since only 8 percent of the French population is obese, compared with 33 percent of the American population. French cuisine is typically high in fat and calories, but the French are brought up to enjoy and savor foods without overeating. People in France also tend to consume their largest meal earlier in the day, eat light dinners, and snack infrequently. Try this recipe for French Country Beef Stew — it’s brimming with vegetables.
  • Mexican food. Using flavors from Mexico in healthy recipes you cook at home can bring spice and excitement to your diet. While some Mexican dishes are high in calories, fat, and cholesterol, others rely on fiber-rich grains and fiber- and protein-rich legumes. Explore Mexican cuisine by trying healthy recipes like Roasted Vegetable Enchiladas and use vegetable salsas rather than full-fat sour cream and cheese to top your dishes.
  • Italian food. Mediterranean cultures are known for their healthy eating habits. Italian and other Mediterranean cuisines are rich in vegetables, fruits, herbs, unsaturated fats such as olive oil, and lean meats, which are eaten sparingly. When cooking Italian, the key is to look for recipes with red sauces and lightly sautéed or grilled meats, and to avoid high-fat, cream and butter based dishes.
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  • Source: http://www.everydayhealth.com/healthy-recipes/ethnic-food.aspx