While no universal language has ever been established to describe culinary creations, a few terms are commonly used in reference to both ingredients and cooking techniques. Understanding these can help you identify the better choices and avoid the less desirable ones.

What You See on the Menu
May Not Always Be What You Get

When you open the pages of a restaurant menu, you typically find different sections, like appetizers or hors d’oeuvres, soups and salads, main courses and desserts. That’s the easy part. What you need to know before you place your order, however, is not so much what particular dishes are called – anybody can invent fancy names – but what goes into them. Sometimes, there is a detailed ingredients description included, often it is not. The wait staff may be able to help you with some of your questions, but its primary job is to sell, not to enlighten.

Equally as important as knowing about the ingredients is a sufficient understanding of cooking techniques. Here things tend to get much murkier. You may not easily find a waiter who can tell you the exact differences between “braised” and “broiled,” “grilled” and “roasted,” or the inner workings of “escalloping.”

Of course, you don’t want to be a difficult patron or embarrass your dinner partners with a snobbish attitude. But you also have the right to know what you are about to put in your body, and both ingredients and cooking methods can make a huge difference for your dietary well-being.  So, be polite but don’t be shy to get your needs met.

Here is a short list of items you may want to avoid, have omitted from the preparation of your meal or have served on the side:

Aioli, Alfredo, au gratin, batter fried, battered, breaded, buttery, cheese sauce, coconut milk, cream, cream sauce, crème, crispy, crusted, deep fried, escalloped, French fried, fried, fritter, ghee, hollandaise, in gravy, mayonnaise, pate, refried, sauté (sauteed), scampi- style, sizzling, stir-fried, tempura.

Also watch out for portion size descriptions and proceed with extra caution when you hear or read terms like “complete meal,” “super-sized” or “extra value.” “All you can eat” may sound like a great offer, but I don’t recommend that you take advantage of it, unless you really know how to control yourself.

Having done away with all the bad stuff, here are some leaner cooking techniques you want to look for:

Baked, braised, broiled, fresh, grilled, lean, poached, roasted, steamed and stewed.

It may sound counter-intuitive, but for the benefit of your good health, the smaller servings are often the better choices. Many restaurants offer two versions of their meals, one in regular and one in reduced portion sizes. They call the latter “junior,” “single,” “petite” or “small plates.”

A well-trained wait staff and kitchen personnel will be able and willing to accommodate your wishes. When you are ready to order, you should be perfectly comfortable in asking for reasonable modifications.

Request to hold or omit items you don’t want, whether they are an “essential” part of the chef’s creation or not.

Have salad dressings, sauce, toppings, etc. served separately, so you can decide how much of it you want to pour on.

Having the skin removed from a chicken- or duck dish before it’s cooked, let’s you cut back on fat. (Good choice!)

Substituting lighter items for heavier ones means you’re getting healthier ingredients in terms of calories, like baked potatoes instead of fries, or fresh lettuce instead of coleslaw, etc.

Fat content applies not only to milk and cheese but also to mayonnaise, dressings and dips. Some of these come in lighter versions too. Ask if they are available.

Ordering your egg dishes with “egg whites only” eliminates cholesterol, which is only found in the yolk. (Also a good idea!)

“Low-cal” (less calories) also applies to many condiments, toppings and sauces. You may never think about these, but they have calories too.

“Splitting” is a great idea when portions are too big for one person. Sharing appetizers, salads or desserts has become quite common and is accepted in most restaurants.

Related articles:

1. Restaurant Food Ratings
2. Dining Out – Food in the Fast Lane
3. Dining Out – Thai for Two

You Don’t Have to Lose Control Over Your Diet
When Someone Else Prepares Your Meals

Dining out is supposed to be a pleasurable event. Whether you go out for a family dinner on Saturday night, have a romantic date or gather with loved ones for a celebration, it is supposed to be all fun with no regrets.

It is a different story, however, if you eat out a lot because you travel or you’re too busy or not skilled enough to cook your own meals from scratch. Then you don’t have much control over your diet at all.

Here are some of the downsides: Restaurants portion sizes are typically larger than the recommended serving sizes of home-cooked meals. Restaurant chefs are naturally more interested in enhancing the taste of the food they cook than in using leaner cooking methods. They also have a business to run and have to be as economical with their ingredient choices as possible. That means lots of sauces, toppings and side dishes that may look and taste yummy, but you’re also bound to get high amounts of extra calories and fat on your plate.

If you want to have some say in the ways your meals are prepared, you have to know how to navigate around some of the unnecessary pitfalls. Here are a few tips that can help you retain a little more control over your diet when the cooking is done by someone else.

Be aware that what you think you order from the menu is not necessarily what you’re going to get. Let’s say, you decide on a meat entrée. It may be called “lean” or “extra lean,” but your beef steak or burger can still contain a lot of fat.

Believe it or not, not all salads or vegetable dishes make for healthy choices. Fatty dressings can easily offset the benefits you would expect from a vegetarian dish.

Beverages can be fattening too. People often forget to include their drinks in their calorie count. In fact, wine and champagne have lots of calories. Hard liquor cocktails have even more. Many soft drinks and sodas contain excessively high levels of sugar.

Desserts are often the “Waterloo” of any battle against weight gain. In our culture, desserts are sometimes considered as the highlight of a meal, instead of a finishing touch. So how can you resist?

Important strategic moves
Your “dining out strategy” should be drawn up long before you eat. Consider your appetite before you get to the restaurant. Don’t arrive ravenous. If this is not your first visit, you are already better prepared. Stick to your preferences. Be careful with “Specials of the Day.” They often include items the kitchen needs to get rid of real soon. Don’t order a dish only because it is advertised as “the specialty of the house.” You don’t know why the chef loves making a particular dish over and over again. Read the menu carefully and examine the ingredients and cooking methods. Inquire about the possibilities of healthful modifications. Patronize restaurants that are willing to cooperate with you and request wait staff that is responsive.

Can you call the restaurant ahead of time for special orders? Are other foods available that are not listed on the standard menu? Can ingredients be modified? How are they cooked and prepared? Can you ask the chef to eliminate or reduce fat or salt? May one share an entrée? Do they serve half-portions?

Most restaurants accept special requests
Well-trained wait staff and kitchen personnel communicate in a certain lingo. For instance, “hold” means, please omit the sauce, cream, dressing or side dish. I don’t want it. “On the side” says, I will add the salad dressing, sauce, toppings, etc. myself. Please serve it separately. “Remove the skin” from a chicken- or duck dish before it’s cooked, means you’re asking for a cooking technique that is leaner in fat. (Good idea!) “Substitute” lighter items for heavier ones in terms of calories means you are asking for alternative ingredients, like baked potatoes instead of fries, or fresh lettuce instead of coleslaw, etc. “Nonfat” or “low fat” applies to milk, mayonnaise, dressings and dips. This, of course, depends on availability. “Egg whites only” is a version of preparing egg dishes, like omelettes, frittatas, scrambles, etc., that eliminates cholesterol, which is only found in the yolk. (Also a good idea!) “Low-cal” (less calories) even applies to many condiments, toppings and sauces. You may never think about these, but they have calories too. “Split one” is a great idea when portion sizes are too big for one person. Splitting appetizers, salads or desserts has become quite common and is considered acceptable in most restaurants.

Beware of what you wish for…
Dining out can be quite expensive. Some high-end gourmet places may ask you to leave a good portion of your paycheck behind. However, that doesn’t mean you should always try to get the biggest bang for your buck. Filling up as much as you can is never a good strategy. Some eateries have “all you can eat” policies to lure in “value-conscious” customers. They make you think you’re getting a great deal. It’s not. You are the one who’s going to be uncomfortable or downright sick from overeating. In America you can always ask for a “doggy bag” and take leftovers home with you. (Don’t try that in other countries, though.)

Eat and drink slowly. It takes your brain approximately 20 minutes to receive a signal from your stomach that it is “full.” Know your limits when it comes to alcohol. Pass on creams and chocolates and choose fruit or fat-free yogurt instead. If your last bit of resistance breaks down in view of the dessert menu, all efforts you have made throughout the meal are for naught.

When you travel, learn as much as you can about the local culinary customs before you depart. Your stomach may not be as adventurous as your spirit. Certain TV shows, e.g. on the Travel Channel, may seduce you into thinking that it’s cool to put every critter on the planet in your mouth – it’s not. Don’t risk getting sick when you’re far away from home by reckless behavior, which includes your dining experiences.

Related articles:

1. Gourmet Dining on a Slowing Metabolism
2. Week Seven: Dining Out
3. Dining Out – Sizzling Tandoori

The following listing of “Restaurant Food Rating” symbols should help you find some information that really matters next time you eat out, whether you get a quick bite at a burger joint around the corner or enjoy a multi-course gourmet extravaganza in a five star palace. Bon appetite!

The Healthier Choice symbol represents foods that are less caloric, are lower in fat and contain no or less cholesterol.

The High in Calories symbol indicates that these foods are typically high in calories and perhaps in fat as well.

The High in Fat symbol stands for fatty foods and may also indicate that these foods are high in calories and perhaps cholesterol.

The Meat or Poultry symbol points to foods that consist of meat products such as beef, pork, lamb, game and poultry.

The Mostly Vegetarian symbol indicates that these foods are plant based, but may also include fish, eggs, milk, pasta and other non-meat products.

The Processed Ingredients symbol says that most ingredients used here are processed, as opposed to fresh ingredients prepared from scratch.

The Mostly Fresh Ingredientssymbol indicates that most ingredients used in these meals are fresh and are prepared from scratch and do not come ready-made, pre-packaged, frozen or in cans.

The Imported or Exotic Foods symbol identifies foods that are not locally grown and are not indigenous to the North American continent.

The Domestic Foods symbol represents foods that are locally grown and are indigenous to the North American continent.

Related articles:

1. Understanding Restaurant Lingo
2. A Restaurant Guide For Healthy Eating
3. Dining Out – Food in the Fast Lane

Some restaurants offer detailed information about their ingrediences and cooking techniques, others don’t. The restaurant lingo may match the chef’s exciting creations, but it can also be confusing or outright unintelligible. More often than not you are left guessing what to order, what to omit and what to enjoy only in small portions or on the side. The wait staff may or may not be able to assist you with your questions and concerns. And, of course, you also don’t want to spoil your fun.

Making the Right Choices
When Eating Out in a Restaurant

The good news is that a little preparation goes a long way. Having a plan, something I call a “dining out strategy,” can give you the confidence that things won’t get out of hand. There are catch words and phrases commonly used in many restaurant menus. Learn to decipher them and you understand what you are getting yourself into. The menus I discuss in this section represent what you would typically find in the most popular restaurant types. Although, I don’t make any recommendations from a dietary point of view, I have included a restaurant food rating system to help you make more educated choices.

Chinese

Chinese restaurants are extremely popular for their relatively inexpensive but tasty meals. The various dishes and cooking styles are usually named after their places of origin in China (e.g. “Szechwan”). Common ingredients are soybeans, vegetables, rice, and noodles. Read More »

French

The French cuisine is counted among the great classics of culinary achievements. Elaborate meals can be quite seductive with their exquisite hors d’oeuvres and successions of multiple courses. A must for the gourmet in you, but indulge with caution! Read More »

Mediterranean

Mediterranean food comes from an entire region, not just one country. Contributors are Southern France, Italy, Greece, Turkey and North Africa. Whole grains, fish, vegetables, olive oil and fruits are at the base of this healthful diet. Portion sizes can be quite generous! Read More »

Indian

India has a great variety of culinary traditions and they vary greatly between regions. But everywhere you go, you can expect a sheer endless array of exotic smells and tastes. Some dishes, especially in the south, can be spicy to fiery hot. Read More »

Italian

Italian food is popular around the world. Its major components are pasta, vegetables, dairy products, olive oil and seafood. Many Italian favorites are easy to prepare, but they are always a great treat. Having good wine and good company are as essential as the food. Read More »

Sushi

Sushi bars have undergone an enormous surge in popularity, not only in Japan but everywhere else as well. Traditional Japanese sushi dishes are largely based on raw fish. If that is not your style, there are countless vegetable and rice combos. Read More »

Mexican

Traditional Mexican food is down to earth and easy to love. It includes many fresh ingredients, like vegetables, beans, rice, cornmeal and salsas. Unfortunately, many Mexican restaurants have adopted Westernized cooking styles with high amounts of fat and sodium. Read More »

Thai

Thai food has become as popular as most Asian foods in recent years. Its style is based on intense sweet, sour, salty and spicy flavors using lime, fish, oyster sauce, lemon grass, herbs, and chilis, coconut milk and peanut sauce. Read More »

Southern Cooking

Bold, distinctly seasoned and a bounty of meat, poultry, fish and vegetable dishes. But take note that this is dangerous territory! Southern cooking is not for the faint of heart. Bring a serious appetite to the table if you want to experience all its rich flavors. Read More »

Fast Food

Fast food is part of modern life. Conveniently available everywhere, there is no easier way to find food in a hurry. Obviously, it may not be the healthiest fare around. But once in a while, it can feel good to sink your teeth into something so basic and so comforting. Read More »

Delicatessen

Deli food is perfect for everyone who eats on the run. Classic deli items, such as sandwiches, ready-to-eat meats, cheeses, pastas and salads, make for quick meals without any hassle. Wraps are becoming increasingly popular, and for good reasons. Read More »

All-American Diner

Once you could find them everywhere along the great highways of the American landscape: The all-American diner. Those times have passed, but the tradition of eating a simple, tasty meal at the counter remains as popular as ever and is often copied in new places. Read More »

Related articles:

1. Understanding Restaurant Lingo
2. Restaurant Food Ratings
3. Eating Lighter, Eating Smarter – Dinner

Appetizers often include crispy fried noodles with fried cuts of meat. They can be high in fat and calories as well as toppings like wonton strips, cashews, peanuts, and eggs. The Paper Wrapped Chicken is very popular. Although it is deep-fried, the paper seals out most of the oil and lets the chicken steam in its natural juices. But be careful, the ingredients besides the chicken and cabbage are inherently high in fat and sodium. Steamed Dumplings are a better choice.

Soups make good starters. Generally they contain leaner and better cuts of meat. If made with fresh broth, they are typically low in sodium. A poorer choice is Sizzling Rice Soup because the rice is deep-fried, boosting its fat content.

Many entrées are fried and coated with a sauce, making them full of sodium and fat. Wok-cooked items are preferable. As with Moo-Shu, for example, no oil at all is needed, since the vegetables provide enough moisture for cooking. Ask the chef to omit oil, salt, or soy sauce whenever possible. Choose steamed over fried rice and mix with the juices from your entrée dishes. When ordering combination dishes, ask for larger portions of vegetables than meats.

The customary orange segments and fortune cookies at the end of your meal are good dessert choices. By contrast, almond cookies are much higher in fat and therefore not recommended. As for the deep-fried ice cream…? Better pass.

Chinese Restaurant Menu

Appetizers

Spring Rolls
(Fresh vegetables and meats wrapped in a cornstarch wrapper and fried)

Crispy Wontons
(Minced meat folded into a small cornstarch wrapper and fried)

♥ Paper Wrapped Chicken
(Diced boneless chicken wrapped in foil and fried)

♥ Steamed Dumplings
(Vegetables and meat wrapped in a cornstarch dough and steamed)

Soups

♥ Wonton Soup
(Small meat filled wontons in an aromatic chicken broth)

Sizzling Rice Soup
(Deep-fried rice poured over a rich broth with vegetables and meats)

Hot and Sour Soup
(Sour and spicy vegetable based soup thickened with cornstarch)

♥ Imperial Soup
(Pork, chicken, prawns, and vegetables in an aromatic chicken broth)

Entrées

General Tso Chicken
(Cornstarch battered chicken, fried and tossed in a spicy dark sauce, sometimes with cashews)

Lemon Chicken
(Filets of chicken breast, battered, fried, and served with a sweet, lemon-flavored sauce)

Sweet and Sour Pork
(Battered and fried pork with a sweet red sauce with diced pineapple)

♥ Szechwan Pork
(Spicy, cuts of pork with water chestnuts, scallions, and bamboo shoots)

♥ Moo-Shu
(Stir-fried vegetables wrapped in a rice flour pancake, add meat)

♥ Prawns with Snow Peas
(Prawns steamed in a white sauce with fresh snow peas)

Desserts

Deep-fried Ice Cream
♥ Fortune Cookies
Almond Cookies

Related articles:

1. Dining Out – Thai for Two
2. Week Seven: Dining Out
3. Dining Out – From the Deep South

When you order French Onion Soup, work around the cheese to lower fat intake. Vichyssoise is traditionally made with heavy cream. Salad Niçoise, on the other hand, offers great nutritional benefits. Protein from fish, olive oil, vegetables, and egg make for a delicious and healthy combination. Watch quantities and have dressings on the side.

Except for the Cassoulet, most of the entrées listed here are fairly healthful choices. Coq au Vin and Bouillabaisse are served with wine-based sauces, keeping them light. Grilled Fresh Fish and Tournedos au Béarnaise are both high in protein and low in fat. You can reduce the fat content in the béarnaise and hollandaise sauces by replacing the butter with lemon, white wine, or a small amount of quality olive oil. Zucchini Provençal is an excellent accompaniment for any entrée.

Crème Brulée is a delicious but rich dessert. Fresh berries are better, provided you go easy on the toppings. A good choice is the Soufflé, which mostly consists of egg whites. Ask to replace the Crème Anglaise with the Fresh Berries and Grand Marnier Liqueur, which has virtually no fat. Try to pass up the cheese platter. Good luck!

French Bistro Menu

Hors d’oeuvres

Escargot
(Snails sautéed in garlic butter and parsley)

♥ Crudités
(Assorted fresh vegetables usually served with aïoli (garlic mayonnaise))

Pâté Maison
(A satiny smooth, well-seasoned ground meat preparation served with toasted baguette)

♥ Oysters on the Half Shell with Mignonette
(Fresh shucked oysters served with a sauce made of red wine, red wine vinegar, and shallots)

Soup & Salad

French Onion Soup
(Caramelized onion soup topped with toasted bread and Gruyère cheese)

Vichyssoise
(Cold soup made from potatoes and leeks)

♥ Salad Niçoise
(Fresh greens, grilled sardines or tuna, fresh tomatoes, cured olives, potatoes, and a boiled egg)

Entrées

Cassoulet
(Confit duck, sausage, and white beans in a casserole, topped with buttered breadcrumbs)

♥ Coq au Vin
(Chicken, vegetables, and bacon cooked in red wine and fresh herbs)

♥ Bouillabaisse
(A provençal fish and shellfish stewed with white wine, onions, tomatoes, garlic, and saffron)

Tournedos au Béarnaise
(Tenderloin cuts of beef sautéed quickly and served with a tarragon scented butter sauce)

♥ Grilled Fresh Fish
(Fish grilled and served with a variety of sauces, mostly hollandaise)

Desserts

Crème Brulée
(Eggs, cream, and vanilla cooked slowly to a custard, then topped with sugar and broiled)

♥ Fresh Berries and Grand Marnier Liqueur
(Seasonal berries splashed with Grand Marnier liqueur)

♥ Soufflé
(Egg whites and sugar whipped and baked, served with crème anglaise)

Artisan Cheese Plate
(Fresh and aged cheese served with bread, dried fruit, and nuts)

Related articles:

1. Dining Out – Food in the Fast Lane
2. Dining Out – The All American Diner
3. Dining Out – When In Rome…

A Greek meal is a leisurely event. Appetizers are offered on small plates, allowing you to sample from a vast variety of foods. Spinach, olive, and feta fillings add distinct tastes and go with many dishes. The ground meat in the Keftethes makes for a higher fat content than other choices. Try the Tzatziki, a thick, creamy yogurt dip with diced cucumbers, fresh dill, and garlic. It offers a good protein/fat ratio. Grilled Sardines are delicious seafood starters and an excellent source of protein and omega-3 fatty acids. Dolmas is a traditional staple. A vegetarian stuffing is preferable to meat.

If you like red meat, perhaps the best choice would be the Roasted Loin or Leg of Lamb. Both are relatively lean, and roasting does not add too much fat. A healthier entrée choice is the light Grilled Swordfish. Oil dripping into the fire of the open grill adds a great smoky aroma. Moschari Kapama beef is a good bet for the heartier appetite. Chicken Kapama, chicken breast simmered in tomato sauce and herbs, is a less fatty yet tasty alternative.

Many entrées include Pilafi-style rice and steamed vegetables. Get plenty of both, but ask that no butter or oil be added. Steamed Spinach is better than spinach sautéed in oil or fat.

If you must try Rizogalo or Baklava for dessert (and many say you do), split them with someone, or just taste a few bites. Sorbet is always a good dessert and, of course, fresh fruit is an easy decision.

Greek Taverna Menu

Appetizers

Spanikopita
(Spinach and feta cheese wrapped in phyllo dough)

Keftethes
(Tiny meatballs braised in tomato sauce)

♥ Tzatziki
(Yogurt and cucumber dip with walnuts)

♥ Grilled Sardines
(Fresh sardines marinated with olive oil and thyme)

♥ Dolmas
(Grape leaves stuffed with bulgar wheat and green onions)

Entrées

Kokkinisto
(Braised lamb in tomato sauce)

Moussaka
(Eggplant slices layered with ground beef, béchamel, and cheese)

Roasted Loin of Lamb
(Lean loin of lamb roasted and thinly sliced)

Roasted Leg of Lamb
(Seasoned and roasted leg of lamb)

♥ Fresh Swordfish
(Grilled fresh swordfish)

♥ Chicken Kapama
(Skinless chicken breast simmered in fresh tomato and herbs)

Moschari Kapama
(Braised beef with rice pilafi or vegetables)

Desserts

♥ Sorbet
(Fresh fruit frozen in the manner of ice cream)

♥ Fresh Fruit
(A selection of common and exotic fresh fruit)

Rizogalo
(Greek rice pudding)

Baklava
(Layered phyllo dough with honey and walnuts)

Related articles:

1. Dining Out – From the Deep South
2. Dining Out – When In Rome…
3. Dining Out – Sizzling Tandoori

Fried Jhinga Tikka and Pakoras are the classic appetizers. Nan bread and Pappadum (the crispy lentil wafers) are served with every dish. They are fairly low in fat and delicious when baked in a Tandoori oven. They’re even better when you dip them in Raita and Sambal sauces. The traditional Lentil Soup, low in fat and cooked with fresh broth, is your healthiest choice.

Although many Indian entrées favor vegetables and rice over meat products, significant amounts of fat are often added in the cooking process. Ingredients such as ghee (clarified butter), cream, whole milk yogurt, and coconut milk add up quickly to a high fat content. If at all possible, ask to substitute fresh chicken broth for coconut milk. Curried Chickpeas are a good choice when stewed in broth, but not when finished with coconut milk. Lamb Dhal is a satisfying meat entrée that has less fat. Tandoori Chicken, Prawns or Vegetables are usually prepared with pungent spices. They are served with a yogurt and cucumber sauce that gives you a bit of a break when the food gets too hot. Seekh Kabob, the skewered lamb rolls grilled over charcoal, are spicy and low in fat. Machhli Afghani is a delicious fish dish cooked in the Tandoori oven.

The flavorful Basmati rice goes with almost any of the sauces and stews, but it is high in carbohydrate and should be enjoyed in moderation.

Gulab Jamun, like most Indian desserts, is very appealing to those with a sweet tooth. No shortage of calories and fat here! Kulfi is about as fatty as traditional ice cream. Kheer is a better choice, unless you are on a low carbohydrate diet. Fresh fruit is available in many exotic varieties. Go for the mango. Namaste.

Indian Restaurant Menu

Appetizers

♥ Nan Bread
(Traditional leavened bread baked in a Tandoori oven)

♥ Lentil Soup
(Brown lentils cooked in chicken broth with vegetables and spices)

Pappadum
(Baked lentil wafers served with yogurt and cucumber dip)

Jhinga Tikka
(Well-seasoned shrimp patties, breaded and fried)

Pakoras
(Fritters stuffed with vegetables or chicken)

Entrées

Curried Lamb, Chicken or Vegetables
(Lamb or chicken pieces stewed in yellow curry and coconut milk, served with Basmati rice)

Curried Chickpeas
(Chickpeas stewed in chicken broth and yellow curry paste, finished with coconut milk)

♥ Lamb or Vegetables in the Style of Dhal
(Lamb pieces stewed with lentils (dhal), tomatoes, and spicy seasonings)

♥ Tandoori Chicken, Prawns, or Vegetables
(Chicken or prawns rubbed with Tandoori seasonings and cooked in a Tandoori oven)

♥ Seekh Kabob
(Skewered rolls of lamb with aromatic hot spices, grilled over charcoal)

♥ Machhli Afghani
(Fish filet flavored and cooked in a Tandoori oven)

Desserts

Kulfi
(Mango flavored ice cream)

Gulab Jamun
(Deep-fried dough)

Kheer
(Basmati rice cooked with milk, then chilled, served with sliced almonds)

♥ Fresh Tropical Fruit
(Exotic fruits served with unflavored yogurt)

Related articles:

1. Dining Out – Thai for Two
2. Dining Out – Going Out on China Town
3. Dining Out – From the Deep South

Unfortunately, all pasta dishes are high in carbohydrates, and creamy Fettuccini Alfredo is the worst of the bunch. A Marinara or Clam sauce has a lower fat content. Try splitting a pasta dish – they’re often too large for one person anyway.

Leaner entrée choices are Grilled Fresh Fish, chicken, and meats, except sausages and sautéed items, such as Saltimbocca and Scaloppine. Most entrées come with vegetables, pasta, or polenta. Ask for pasta and vegetables to be served plain or with just a little Parmesan cheese sprinkled on top. If you have Risotto, skip the butter and the cheese.

Biscotti and Sorbetto, both low in fat, are good dessert choices. Panna Cotta is tolerable, but Gelato and Tiramisu contain all of the usual suspects.

Italian Ristorante Menu

Appetizers

Crispy Calamari
(Deep-fried calamari (squid) with aïoli (garlic mayonnaise))

Caesar Salad
(Hearts of romaine and crunchy croutons with a creamy anchovy and lemon dressing)

Garlic Bread
(Toasted slices of Italian bread with garlic, butter, and cheese melted on top)

♥ Minestrone Soup
(A thick soup that generally contains pasta, beans, and vegetables in a robust tomato broth)

Pizza
(A round, thin yeast dough topped with tomato sauce and cheese and selected toppings)

Entrées

Penne Bolognese
(Quill shaped pasta with a hearty meat and tomato sauce)

♥ Spaghetti Marinara
(Thin pasta tossed with a garlic and tomato sauce and topped with Parmesan cheese)

♥ Linguini Alla Vongole
(Thin, flat pasta with olive oil, garlic, white wine, and fresh clams)

Fettuccini Alfredo
(Wide ribbon pasta with a rich Parmesan cream sauce)

♥ Grilled Fresh Fish
(Grilled fresh fish, served with fresh vegetables and polenta)

Risotto
(Italian rice stirred with chicken stock and flavored with braised meats, cheeses, vegetables)

Desserts

♥ Biscotti
(Dense, twice baked low fat cookies)

♥ Sorbetto
(Italian ice made mostly from fruit purees)

Gelato
(Italian ice cream made with whole milk and eggs)

Tiramisu
(Ladyfingers soaked in espresso and brandy, and layered with mascarpone and cocoa)

♥ Panna Cotta
(Vanilla flavored milk thickened with gelatin and served with a fruit puree)

Related articles:

1. Dining Out – Making the French Connection
2. Dining Out – The All American Diner
3. Week Seven: Dining Out

Sunomono, a traditional appetizer, is a tiny portion of cucumber, cabbage, or other vegetables. Boiled soy beans, known as edamame, are low in fat and high in protein. Soybean-based Miso Soup is popular but high in sodium (sorry about that!). Use salad dressings sparingly when they are made of sesame oil. Good substitutes are lemon or rice wine vinegar.

Entrées come complete or à la carte. It can be fun to create your own meal of many small dishes – plus, you can control your food intake better (or so you think). If you are not crazy about fish, get the Teriyaki Grilled Chicken or Beef. The cuts are lean and residual fat gets drained into the grill. However, Teriyaki glaze is high in sodium. If at all possible, ask that it be used lightly or even left off altogether.

Sashimi or Sushi – what’s the difference? Both use raw fish. One is just sliced fish; the other comes with seasoned rice. Both are nutritionally beneficial. Both are high in protein, but Sushi has more carbohydrate than Sashimi. Your best choices of fish are tuna, salmon and octopus. Be aware that some fish contain toxins, such as mercury. Some Sushi rolls have avocado, mayonnaise and cream cheese added. No need for that.

If you have the Green Tea Ice Cream, split one with a friend. Fresh fruit is always a better dessert choice (and sometimes it comes for free with the check).  

Sushi Bar Menu

Appetizers

Shrimp Tempura
(Battered and deep-fried shrimp)

♥ Edamame
(Boiled and salted whole soybeans)

♥ Miso Soup
(Soybean soup with tofu and green onions)

♥ Sunomono
(Thinly sliced cucumbers with sweetened vinegar, garnished with crab)

Entrées

Tempura  – Vegetable or Shrimp
(Batter dipped and deep-fried cuts of vegetables or prawns)

♥ Sashimi Dinner
(Chef’s assortment of raw fish)

♥ Sushi Dinner
(Chef’s assortment of Sushi)

♥ Teriyaki Dinner (Chicken, Beef, or Fish)
(Grilled chicken, beef, or fish glazed with a sweet and salty sauce)

Other Specialties

♥ Maguro
(Fresh tuna)

♥ Sake
(Thinly sliced salmon)

♥ Tako
(Boiled and thinly sliced octopus)

♥ Unagi
(Broiled freshwater eel, topped with a sweet sauce)

California Roll
(Crab in mayonnaise, avocado, seaweed, and rice in a roll)

Spicy Tuna Roll
(Fresh tuna with a spicy mayonnaise, rolled with seaweed and rice)

Desserts

Green Tea Ice Cream

♥ Orange Segments

Related articles:

1. Dining Out – Doin’ It Deli Style
2. Dining Out – Thai for Two
3. Dining Out – From the Deep South