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Business & Tech

Healthy Eats

Armed with advice from Food Network's Ellie Krieger, Patch goes in search of some healthful restaurant dining options to keep your palate satisfied, and waistline in check.

Remember that New Year’s resolution? You know, the one where you said you’d try and take care of yourself a little better in 2011? If you’re drawing some blanks, you are definitely not alone. As the year is now approaching the end of its first quarter, is dwindling, and crowds in restaurants are increasing.

But considering the and festivities are over, and your winter vacation is in the rearview mirror, with the weather finally starting to turn an , now might be the perfect time to refocus on those lofty goals you set for yourself in December. And while there’s no substitute for eating healthy with home cooking, there are some things you can do while dining out and not compromising your New Years Resolution to make 2011 the healthiest year ever.

Experts such as Ellie Krieger, nutritionist, author, and star of The Food Network’s program Healthy Appetite, tell Patch that it’s “absolutely not impossible” to healthy when eating out, though it takes some effort.

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“You have to think about it. In most instances in a restaurant the cards are stacked against you and you really have to make the effort to do it right,” Krieger said.

Krieger advises setting yourself up for success by simply choosing the right type of restaurant.

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“I think the key there is to pick a restaurant that specializes or is known for doing a healthier take on things, or that have menu items that are more vegetable-oriented, using local produce,” Krieger told Patch. “Oftentimes you have those kind of restaurants that promote using local ingredients with have a lot of healthful options on the menu.”

Portion control is also a big factor in a successful night out, she said.

“In finer dining, the portions are much more reasonable in terms of being more about quality over quantity,” Krieger said. “If you go to a fine dining establishment, usually that’s the situation. But it’s the same thing wherever you go, think about getting something that’s really good and having a smaller portion of it, or getting two appetizers ... I love that tactic.”

Krieger also recommends asking your server questions about the preparation of the food, and says that most restaurants will acquiesce to a request that your dish be prepared using lower amounts of fattening ingredients. Keep in mind the amounts of oil and butter used in restaurants is often substantially higher than what you would use at home. And by all means, avoid the breadbasket.

“I think that is so dangerous, so ask them not to bring it until the food comes, so that you can pace it and it’s not sitting there calling your name while you’re kind of hungry and waiting for your food,” Krieger said. “We don’t really want to fill up on bread anyway.”

And you don’t always need to skip dessert, but ordering fresh fruit, angel food or sorbet, and splitting less healthful options with your dining companions are some good tips for ending your meal on a high note.

So armed with these strategies, below is a list of New Canaan restaurants along with some healthful (and delicious) options on their respective menus:

There might not be a better destination in town for those seeking high-quality, low-calorie food. Chef/Owner Robert Ubaldo’s menu is almost completely comprised of local-grown, organic ingredients, many of which celebrate the vegetable, building their identity around produce as opposed to proteins. We loved their soups ($3.95 – cup, $5.95 – bowl), including a delicious, flavorful butternut squash, and the mild spice and deep layers of flavors of a lentil and chorizo creation.

Lentils also find their way into another fabulous dish, pairing with quinoa, fresh greens, avocado and tomato ($6.95), lightly tossed with homemade vinaigrette. This salad not only boasted delicate flavors and a delightful variance of texture, but also was also pleasantly filling.

The grilled chicken ($12.95) was another fantastic option. The moist, delicate white meat was served over a bed of wild rice, with the marinade delivering a wondrous, clean flavor. The accompanying greens were visually delightful, delicious, and undeniably fresh.

Some of the best sushi in town is to be found at Plum Tree. The trick for maximizing the nutrition the raw fish provides is to stay away from “tempura”, “crispy”, and “spicy” rolls which batter and fry, or use mayonnaise. One great option is the flower roll ($15), comprised of tuna, tobiko, avocado, cucumber, and lettuce.

The paper-thin usuzukuri ($12.95) is another good choice, as the delicate, sliced fluke is paired with a tangy ponzu sauce. And the Hamachi (yellowtail - $3) and Sake (salmon - $3) sushi also have their share of omega-3’s and protein to round out a satisfying, healthy meal.

And if you’re not a sushi-lover, Shabu-Shabu ($56 - for two) is a good choice. The server brings a boiling pot of broth along with shrimp, beef, and vegetables, which you cook to your liking. And while it’s advisable to go easy on some of the accompanying sauces, as they might be high in fat and sodium, the beauty of this dish from health standpoint is that you are in total control of your consumption. It’s also a fun dish for the kids to split.

With its decadent pastas, entrees, and pizzas, you might not immediately think of Cava as a healthy destination, but we discovered several delicious dishes that won’t sabotage your diet. One such item was the P.E.I. mussels “appetizer” ($9), which is almost a meal by itself. With scores of large, plump mussels, covered with a garlic, tomato, and wine sauce…the only word of caution is to avoid using the focaccia bread Cava serves to sop up any leftover morsels.

The much-celebrated pappardelle with chicken and mushrooms ($19) features homemade pasta covered with a delightful blend of chicken complemented nicely by porcini mushrooms, truffle oil and parmesan cheese (which can be requested on the side). And although it’s not exactly healthy in the truest sense of the word, it’s not fried, nor overly creamy. With that said, it’s simply too good not to include on this list. Plus, you can split it or order a half-portion to keep the calorie/fat count down.

More familiar to those seeking healthful options would be the delicious woodfire-roasted wild salmon ($22), accompanied by sautéed spinach, grilled vegetables, and a pinot noir reduction (again, order on the side and use sparingly). The meaty fish was perfectly cooked, with a nice crisp exterior contrasting with its rich, moist interior.

One of the main attributes of this New Canaan newcomer is the wide variety of dishes on the menu. And with so much to choose from, we were bound to find several health-conscious options. One of which was the Chatham cod ($23), which you can request to be prepared without its parmesan crust without too much of a compromise of its flavor, given the accompanying robust tomato broth and sautéed zucchini.

The sea scallops ($26) will also delight the taste buds as well as the waistline, as the large mollusks are prepared with roasted cauliflower, pine nuts, and capers in a delicious Dijon sauce.

And finally, the beet salad ($11) offered up at Pine Social is a good choice with one modification; omit the deep fried goat cheese “crouton”, and you’ve got a winner.

One of New Canaan’s most popular restaurants, Ching’s Table’s Asian fusion menu boasts some good, healthy options. The Vietnamese salad ($8.50) is a nice, refreshingly spicy appetizer, with julienned jicama and mango, accompanied by dried rice noodles and a sweet and spicy dressing. Be sure to ask for the crushed peanuts on the side. And the pan seared tuna ($21.50) is a beautiful, delicious dish, served with a green tea wasabi vinaigrette over soba noodles is packed with protein and low in fat.

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