Sidelining sauces

Dining out is a treat, so treat yourself — within reason. You can have your béarnaise (egg yolks, butter), béchamel (butter, flour, heavy cream), brown sauce (beef drippings, flour), and hollandaise (butter, egg yolks), as long as you have them in reasonable amounts.

Ask the waiter to bring the sauce on the side, take one tablespoonful (about a soup spoonful), and hand the rest back to the waiter. When ordering from an Italian menu, the general rule is to avoid the olive-oil-based sauces and choose the tomato-based red sauce. (If the chef where you're eating fattens up the tomato sauce with olive oil, forget this rule.) Many restaurants now make their red sauces skinny — all tomato, little or no oil.

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