Taco Diner Delight

Last week a couple of friends and I got together for a much needed catch-up dinner at the popular Taco Diner in Preston Center.  Seeing as most Mexican restaurants flaunt signature items like fresh flour tortillas, deep fried tortilla chips with some type of queso and creamy enchiladas, all accompanied by cheese, sour cream, and refried beans and topped off with their specialty margarita, I knew this would be a good challenge and eagerly agreed to the suggestion.  As soon as the waiter brought our big bowl of chips, I asked for corn tortillas to keep from mindlessly munching on the chips and began to navigate my way through the menu.


Menu Mentions:

Taco Diner would be a good choice if trying to stay fairly healthy (low calorie while still providing some nutritional benefits).  While it still offers the usual fare of queso, quesadillas, nachos with all the toppings, creamy enchiladas, and salads loaded with cheese, beef, bacon, avocado, sour cream and tortilla strips, it also seems to offer some lighter flavorful options with its Ceviche de Camarones, tacos with chicken, beef, pork, fish, or only vegetables all with different preparation options, Sopa de Tortilla,  Green Chile Chicken Posole, and Heather's Chopped Salad with lighter dressing options like a Chile - Lime Vinaigrette or Fat-Free Balsamic Vinaigrette.  Realizing I wanted actual tacos, I was able to decide on the Tacos al Pastor (one of the taco options with chicken).  So, I enjoyed their smoky and slightly spicy salsa with corn tortillas for an appetizer and the chicken tacos for my dinner.  The chicken was marinated in an achiote citrus marinade, which gave it a bold flavor, topped with fresh grilled pineapple, which added a hint of sweetness, and served in corn tortillas, keeping it light.  I added their salsa on top for an extra smoky kick.  Tonight I kept my beverage to water flavored with lots of fresh lemon and lime.  I ended up enjoying 3 of the 4 tacos and added the side lettuce and tomatoes to my tacos.  I left the rice alone as I had my share of starch/grains from the corn tortillas.  It was a flavorful and delicious meal that left me full and satisfied but not stuffed or regretful, which made my evening with friends an even better experience.



Nutrition Notes:

Protein... chicken... needed for the repair and maintenance of cells.  Important for growth and development during childhood, adolescence and pregnancy.
Fiber...  corn tortillas & lettuce... helps keep you full, promotes a healthy GI tract and can help lower cholesterol.
Vitamin C... pineapple & tomatoes... promotes healthy joints, hair and skin, a healthy immune system and good vision.
Manganese... pineapple... contributes to connective tissue, bone and blood clotting formation.  Contributes to fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.  Needed for normal brain and nerve function.
Lycopene...  tomatoes & salsa... powerful antioxidant that helps prevent hardening of the arteries and certain cancers (lung, prostate, breast, bladder, ovarian, colon, and pancreatic)
Corn tortillas...  In place of the basket of chips, I ordered corn tortillas for the table.  Corn tortillas are a better choice than the chips on the table and the flour tortillas.  They are lower in calories and saturated fat than the chips and flour tortillas because the chips are fried and, often times, lard is added to the flour tortillas.  Plus, with corn tortillas you are getting a little fiber as corn is a whole grain.  With that whole grain comes some necessary minerals and a tiny bit of protein as well.



Side Note:  KID FRIENDLY
Taco Diner also has some healthier kid's meal options for those of you looking for places you can go and still find good options for your kids!  Try their Chicken Soft Tacos or Chicken & Veggie Quesadillas with a side of fresh fruit.

My Conclusions (Based on a ranking of 1 to 5... 1 = will not return; 5 = will return tomorrow)
Taste = 4 (I would add sliced fresh avocado next time)
Nutrition = 3 (Could add extra veggies to the tacos for nutritional boost)
Service = 5

Overall Ranking = 4

Restaurant Rules

No matter where you go, there are a few rules to remember to successfully navigate the menu.  To enjoy a delicious AND healthier meal you want to find a dish that (A) sounds tasty and satisfying while being (B) more nutrient dense (lots of nutrients per serving)  and (C) less calorie dense (less calories per serving).   As long as you keep the following key principles in mind, you should to able to achieve these 3 goals and and leave the restaurant feeling satisfied instead of discouraged.  Here are my top 5 rules to successfully navigating any restaurant menu:

1. Meal Make-up:
• Remember that half of your plate should consist of fruits and / or vegetables, 1/4 should consist of whole grains (bread, pasta, rice, tortillas, etc.) or starchy foods (potatoes, peas, corn), and 1/4 should consist of lean protein (skinless chicken breast, flank/loin/chop cut of beef or pork, beans, eggs, fish).  Try to model whatever you order after this.
• For example:  
• Eating Italian... Can they add extra vegetables to your bowl?  Think more veggies than pasta.
• Grabbing a burger... Can you add veggies to your burger?  Can you get a side salad or side of roasted veggies instead of chips or french fries?
• Meeting friends for Mexican... load up on the veggies in your tacos, quesadillas, or fajitas.  Make them your focus and then include some meat or beans + the tortillas.
2. Portions - restaurants usually serve enough for at least two so try one of these tactics:
• Pair up with a friend to split a dish.
• Ask for a "to - go" box up front and go ahead and box up half of your meal.
• Order a salad and an appetizer.
3. Salad Dressings and Sauces:
• Vinaigrette dressings are your best bet for healthier and lower calorie.
• Ask for your dressing on the side. You'll find you don't actually need as much as they give you.
• Be cautious with items that include the descriptors "cream", "hollondaise", "alfredo", "au gratin", "mornay", and "bechamel" as these typically have butter, cream, and / or cheese as a base.
• Tomato sauces, wine sauces, and those made with fresh tomatoes, herbs and olive oil are your healthier  options.
• When in doubt, ASK.  You can always ask how something is prepared!
4. Beverages:
• Liquid calories add up.
• For non-alcoholic drinks, try a sparkling water and flavor with fresh lemon and lime.
• For alcoholic drinks, stick with a glass of wine, a sangria, or a mixed drink that uses club soda or sparkling water as a mixer.  Mixed drinks, margaritas, and beer can add tons of excess calories without any nutrition.
5. Cooking Method:
• Choose grilled or baked over fried or even pan-seared.
• Be careful with items that are "encrusted"- it probably adds calories and fat.

A Kozy Kitchen, Indeed

This week some girlfriends and I visited the quaint and appropriately named restaurant, Kozy.  A small and simple, yet warm and inviting little restaurant on McKinney.  This is currently one of my favorite restaurants in Dallas.  It is delicious yet casual and everyone who works there is always so friendly.  There are numerous ways to eat well here and I always have trouble deciding what to choose.  The dinner menu proves to offer a variety of selections with menu items such as the Portabello Chicken Salad, Grass Fed Burger Plate (beef or bison), Fish Tacos (which add a twist by using salmon), a hearty Veggie Plate, and a Penne Pasta dish.  I really don't know that you can go wrong, whatever decision you make.  This restaurant serves only grass-fed beef and buffalo, wild game, wild-caught seafood, and organic locally grown produce so you know you are getting quality, whichever item you choose.  After deliberating for a while, I finally came to my decision...

Menu Mentions:

This was a tough decision.  I was set on trying the bison burger because I had heard such great things and decided to branch out and try something new;  However, three factors made me choose the Veggie Plate:  (1) My friends and I decided to split the Baked Brie appetizer. (2) The waiter gave high praise over the veggie plate.  (3) With its fresh, well-cooked and seasoned vegetables, I can say this is the best vegetable plate I have found in Dallas thus far.  I asked the waiter how the items were prepared and he informed me that the vegetables are roasted with olive oil and the risotto is prepared with vegetable broth, Parmesan cheese, and salt and pepper - no butter or cream. You can't find this kind of dish with these kind of vegetables everywhere, but you can find them here at Kozy.

Nutrition Notes:

Baked Brie:

• Baked brie and goat cheese... provide protein and calcium, but try to balance this out with your entree because they also contain a high amount of saturated fat and sodium.
• The homemade marinara can help prevent atherosclerosis and some cancers with its high content of lycopene.  It is also a good source of potassium, which helps manage blood pressure and transport nutrients throughout the body as well as quercetin, a flavanoid with antioxidant and anti-inflammatory properties. 

Veggie Plate
This dish consists of a wide variety of vegetables, which contributes to its taste, texture, and multitude of nutritional benefits.  The vegetables that make up the dish may vary because they use the fresh veggies they have that day, but today my dish consisted of asparagus, broccoli, red bell peppers, yellow (summer) squash, portobello mushrooms, onions, fresh sliced tomatoes, sliced avocado, and a side of their delicious Parmesan risotto.  This dish is a great way to fill you up and provide tons of nutrients while keeping calories, fat, cholesterol, salt, and sugars low.  For those wanting to look a little deeper into the meal, here is a rundown of what this meal provides you....  

• Vitamin C...  asparagus, broccoli, bell peppers, squash, onion, tomatoes, and avocado... promotes a healthy immune system and healthy joints, vision, hair, and skin.
• Vitamin A...  asparagus and tomato... promotes healthy skin, teeth, vision, and tissues.
• Vitamin E...  olive oil and avocado...  an antioxidant that helps promote a healthy immune system and may prevent cataracts and macular degeneration... When using at home, still be careful to use sparingly because, although both are considered a healthy fat, they are still a fat and still contain a lot of calories in just a small amount.  One tablespoon of olive oil contains about 120 calories!
• Folate... asparagus, broccoli and avocado... helps the body make new cells... important for women who may become pregnant.
• B vitamins... portobello mushrooms...help our bodies metabolize the fat, protein, and carbohydrates that we eat.
• Fiber...  all of these vegetables contain some source of fiber... contributes to satiety, promotes a healthy GI tract, and can help lower cholesterol.
• Potassium...  broccoli, tomatoes and avocado... helps manage blood pressure and proper nerve and muscle communication.
• Lutein... summer squash and avocado... a carotenoid which promotes good vision.
• Zeaxanthin... summer squash and avocado... a carotenoid which promotes good vision.
• Copper... mushrooms... works with iron to help form red blood cells and so helps keep blood vessels, nerves, the immune system, and bones healthy.  Mushrooms also give dishes a savory quality and naturally enhance the flavor of other items in the dish.  
• Manganese... onions... important for normal brain and nerve function,  fat and carbohydrate metabolism, calcium absorption, blood sugar regulation, connective tissue formation, and bone and blood clotting factors.  Onions are also in the group known as aromatics, which help flavor dishes in cooking.
• Lycopene... tomatoes... powerful antioxidant that helps prevent hardening of the arteries and certain cancers (lung, prostate, breast, bladder, ovaries, colon, and pancreas). 
• Quercetin....  tomatoes... a flavanoid (type of phytochemical) that has anti-inflammatory and antioxidant properties and may prevent certain cancers.
• Monounsaturated fat...  olive oil and avocados.. a healthy fat that can help lower bad cholesterol.  Although a healthy fat, it is still a fat, so make sure to consume in moderation.

Parmesan Risotto...  the risotto was made with arborio rice, which is a short or medium-grain rice with a very high starch content.  This starch is what creates the creamy texture of risotto when heated and slowly combined with a liquid like chicken broth.  The Parmesan is a strong cheese that will add some calcium and protein to the dish.  Because it is such a strong cheese, less may be needed to give the same powerful flavor, which will allow you to cut back on the sodium and saturated fat.

Side Note:

The bison burger could have been a good choice too and I fully plan to order this next time.  Bison (buffalo) is lower in total fat, saturated fat and cholesterol than other burgers made with ground beef.  It is also an excellent source of zinc, and a good source of iron and vitamin B12.  Grass fed bison may have up to 5 times more selenium than grain-fed, depending on the soil where they eat.  Selenium is important for thyroid hormone metabolism, DNA synthesis and protection from oxidative damage and infection.  Bison can also contain some omega - 3 fatty acids (polyunsaturated) depending on where they are raised and where they graze.

Overall Ranking (1 = will not return; 5 = will return tomorrow)

Taste:  5

Nutrition: 5*

Service: 5

*Kozy can be a great choice because you can easily make your plate the recommended 1/2 vegetables, 1/4 protein (meat, beans, etc), and 1/4 starch (from grains or starchy vegetables).  They also have satisfying vegetarian options for those who are vegetarians.