Survival Guide to Eating Out at a Spanish Restaurant
Written by Linda Gassenheimer Published in November 2007
Paella is probably the most famous dish to be found at Spanish restaurants, but it can be a calorie disaster. Eat a plateful and you could be having over 1000 calories. Another danger area can be tapas, those small plates of food that are served in Spanish bars with a drink or that can be combined to make a main meal. The ones to watch are those heavily laden with sausage or cheese, or that are deep-fried.
Another word of caution: watch that pitcher of sangria. With its red wine, orange juice, sugar, and possibly orange liquor, sangria goes down like a cool, fruit drink. But 1 oz (30ml) can have about 50 calories. An 80z (237ml) glass could add 400 calories to your meal before the food arrives.
Choices to savor
Ensaladas (various salads-ask for the dressing on the side)
Roasted vegetables and meats (look for the word "asado" on the menu), such as Verduras Asadas (roasted vegetables)
Gazpacho (cold soup made with tomatoes and vegetables, mostly served as a first course)
Grilled vegetables and meats (look for the words "a la plancha" on the menu), such as Champinones a la Plancha (grilled mushrooms), Camarones a la Plancha (grilled shrimp), Calamares ala Plancha (grilled squid)
Most fish or chicken dishes made with tomato or other vegetables
Grilled or roasted meat or seafood, such as Cochinillo Segovian (roast suckling pig) - ask for a 60z/170g portion with the fat removed
Salmon or dorado
Choices to watch
Morcilla (blood sausage)
Chorizo Cantimpalo (Spanish-style sausage)
Manchego, Cabrales, or any cheese in more than a 20z (57g) portion
Deep-fried foods (look for words like "fritura" or "frito" on the menu), such as Fritura Mixta de Pescado (mixed deep-fried fish)
Food cooked with a lot of oil (look for words like "al aceite" or "al ajillo"), such as Gambas al Ajillo (shrimp cooked in parsley, oil, and garlic)
Cochinillo Segoviano (roast suckling pig with skin and fat)
Heavy stews with thick sausages and a lot of potatoes
Dishes based on lots of rice such as Paella or Arroz con Pollo (chicken with rice)
Cortes Grasos del Filete (fatty meats)
Linda Gassenheimer is a Cordon Blue chef, syndicated columnist and author of over 12 books, including the best-selling Low-Carb Meals in Minutes. She has written for many leading food magazines including Food and Wine, Prevention Magazine and Cooking Light. She has appeared on Canada A.M. and Good Morning America.
Reprinted from: The Portion Plan - How to Eat the Foods you Love & Still Lose Weight by Linda Gassenheimer
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Paella is probably the most famous dish to be found at Spanish restaurants, but it can be a calorie disaster. Eat a plateful and you could be having over 1000 calories. Another danger area can be tapas, those small plates of food that are served in Spanish bars with a drink or that can be combined to make a main meal. The ones to watch are those heavily laden with sausage or cheese, or that are deep-fried. 
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