DEL.ICIO.USHEALTHY EATING
How to decode menus for nutrition content
For The Atlanta Journal-Constitution
Wednesday, August 27, 2008
Menu descriptions of dishes are written to entice diners to say, “That sounds good!”
I can’t wait to try the grilled tenderloin of beef with crispy potato-leek cake, caviar and red wine reduction on the menu at Dogwood restaurant in Atlanta. The grilled cobia with summer vegetable cous cous and charred pepper vinaigrette sounds awesome, too.
Lauren Rubenstein
The pan-fried Georgia trout, pink-eyed peas, blue crab and corn succotash entree is beautifully described on Dogwood’s menu.
More healthy eating links
And since many chefs today — including Shane Touhy of Dogwood — reveal just about every ingredient and cooking method in menu descriptions, it’s easier to read between the lines to find the food facts you need to help decode the nutrition content.
In general, red-flag words for dishes high in fat and calories include cream, butter, fried, sautéed and cheese sauce. Green lights for choices lower in fat and calories include grilled, broiled, primavera, salsa and broth.
Crispy = code word
So, first look at how the dish is prepared. Is it deep-fat fried or charbroiled? Does it come with a butter sauce or a fresh fruit salsa? Is it a broth-based soup or made with heavy cream? OK, these are some of the obvious clues. Now you’re ready for some advanced menu sleuthing.
What if the word “fried” is nowhere to be seen? “Crispy” can be a code word for fried. And “silky sauce” a sign that butter is lurking. Even “poached” isn’t always the light way to go. Some chefs actually poach seafood in butter or oil, not the usual water-based broths.
That doesn’t mean you can’t enjoy the occasional tempura-battered fried shrimp or side of creamed spinach. It just means that when you see them on the menu, you know it’s time to take pause. You can choose to either limit portions, or limit the number of times you order these higher fat choices.
Even “grilled” or “broiled” aren’t always innocent because the chicken or fish can be slathered in oil or butter while it’s on the fire. Make sure to request that your item be broiled “dry” or “lightly brushed with oil.” The server is your conduit to the kitchen.
While restaurants such as Applebee’s offer menu selections from Weight Watchers that are clearly marked with calorie counts, lighter choices are not always highlighted.
Healthy dishes such as gazpacho, poached salmon and pasta primavera have become part of mainstream dining. And you don’t have to settle for less fun, because now chefs borrow interesting ingredients from Asian and Mediterranean cuisines to add bold flavors to dishes without adding additional fats. So, thanks to globe-trotting chefs these lighter dishes taste better than ever!
MENU-SPEAK, MADE EASY
Fat by any other name
Aioli: Mayonnaise with garlic
Au gratin: Topped with cheese, butter and bread-crumb mixture
Beurre: Butter’s French name
Bisque: Most often a cream-based soup
Béarnaise: Watch the “-aise,” which indicates egg-based mayonnaise
Crispy: Code word for fried!
Crusted or encrusted: Coated with nuts, bread crumbs or potato, pan fried until crispy
Leaning toward leaner
Au jus: Pan juices often reduced with no fat added
Braise: Slow cooked to tenderize meats or fish, often little added fat
Broth: Fragrant water-based sauce with infused flavors, i.e. chicken & lemongrass broth
Coulis: All hail the coulis, often a no-fat-added puree of vegetables or fruit
Primavera: Italian for “spring”; indicates vegetables are major ingredient
Provencale: South-of-France-style sauce with tomato and other vegetables
Ask questions if it says
Grilled: Watch out for butter or oil slathered on during grilling
Roasted: Watch out for extra fat used in roasting, i.e. butter basted on roasted chicken
Pan fried: Depends on temperature of pan how much fat is absorbed
Poached: Not always in water; watch out for poached in oil or butter
Sautéed: Butter or oil are used; chefs can limit amount if asked
Steamed: Watch out for butter or oil added after the steaming
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