Happy New Year, everyone! My New Year’s resolution is to share my thoughts every month on topics relevant to the food scene.

This being January, it’s a good time to talk about healthy eating. There have been so many changing rules, myths and guidelines about eating healthy through the years, it can be confusing. As a culinarian, the only rule that I follow is to make sure that the calories you eat are equal or less than the calories you burn. Because one of my critical job responsibilities is to taste every ingredient and prep item in our kitchens for quality and consistency, I consume a lot of calories. To combat all those calories, I keep active on my feet all day long.

It’s not hard to eat healthy – whether cooking at home or eating out – just by following these few tips.

Tip #1: Prepare (or order) your fish, chicken or meat grilled, baked or steamed instead of fried or sautéed.  At home, you don’t need a grill. Confession: I don’t even own a grill. I cook in my favorite cast-iron pan griddle. It provides perfect grill marks on steaks, chicken or fish filets and you can just finish the cooking process in the oven. Steaming fish and baking chicken are also tried and true healthy cooking techniques. Most restaurants now provide you a choice of preparation.

Tip #2: Eat in moderation and mind your portion intake. Most servings in restaurants are good for 2 or more people unless it’s a small plate or tapas restaurant. Eat half and bring the remaining portion home for tomorrow’s lunch or dinner.

Tip #3: Go easy on the salad dressing. The caloric count of most restaurants’ entrée salad is often the same caloric count of a grilled 8 oz. Filet Mignon. What triggers the high calorie count in salads is the dressing, the main ingredient of which is primarily oil/fat. This holds true for homemade salads. Reduce the amount of dressing you use on your salads – at home or in the restaurant.

Tip #4: Know your calorie intake. An 8-oz cheeseburger with all the trimmings is approximately 1400 calories, not including the fries. In one meal, you will have consumed 75% of the long-time USDA recommendation of approximately 2,000 calories a day.

I’ll leave you with a modified Cobb Salad recipe that is lower in calories (only 474), still bold in flavor, nutrient dense and great tasting. Enjoy!

SKINNY COBB SALAD  474 calories
crisp romaine hearts, roasted chicken breast, avocado,
applewood-smoked bacon, Roma tomatoes, diced egg,
tossed in blue cheese dressing

INGREDIENTS:
4 oz. wt.                                   Chicken Breast, diced ½”, cooled down to 38 F (Recipe Follows)
2 ½ cups                                 Romaine Lettuce, cut 1”
¼ cup                                      Tomatoes, diced ½”
¼ cup                                      Hard Boiled Egg, diced ½”
¼ cup                                      Avocado, diced ½”
¼ cup                                      Bacon, diced ½”
1 oz. vol.                                  Blue Cheese Dressing (Recipe Follows)
½ teaspoon                            Parsley, fresh chopped

1.      Place romaine, tomatoes, egg, blue cheese crumbles, avocado, bacon, diced chicken and blue cheese dressing in a mixing bowl.  Mix well.
2.      Pile high in chilled bowl. Garnish with chopped parsley.

ROASTING CHICKEN BREAST
Yield: Approximately 2 lbs Cooked

INGREDIENTS:
3 lbs.                                      Chicken Breast, 3 oz. wt.
2 teaspoons                          Kosher Salt
1/2 teaspoon                          Black Pepper

1.      Place chicken breast in mixing bowl.  Season with salt and pepper and toss to coat.
2.      Place one layer flat on sheet tray.
3.      Place in preheated 350º convection oven. Roast for 15 to 20 minutes or until chicken is completely cooked and light golden brown and moist and has an internal temperature of 165 F.
4.      Remove from oven and cool before dicing ½”. Store and refrigerate until ready to use.

BLUE CHEESE DRESSING
Yield: 2 cups

INGREDIENTS:
1 cup                          Mayonnaise
2 tablespoons            Sour Cream
½ cup                          Buttermilk
¾ teaspoon               Worcestershire Sauce
½ teaspoon                Celery Salt
½ teaspoon                White Pepper
6 oz. wt.                     Blue Cheese Crumbles

1.      Combine mayonnaise, sour cream, buttermilk, and Worcestershire in a mixing bowl, whisk until well combined.
2.      Whisk in dry ingredients.
3.      Add blue cheese crumbles and mix thoroughly.
4.      Place in storage container and refrigerate until needed.