Healthy Dining Out Guide

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What to Eat? Menu Choices from 10 HEALTHY DINING Restaurants

Below are just a few suggestions, go to www.healthydiningfinder.com for additional information.

Au Bon Pain:

Mandarin Sesame Chicken Salad (310 calories, 11 grams of fat, 20 grams protein, 31 grams carbohydrates)
Mayan Chicken Harvest Rice Bowl with Brown Rice (510 calories, 13 grams of fat, 27 grams protein, 72 grams carbohydrates)
Demi Turkey Sandwich (320 calories, 6 grams of fat, 18 grams protein, 49 grams carbohydrates)

Boston Market:

Quarter Rotisserie Chicken Meal (400 calories, 10 grams of fat, 53 grams protein, 29 grams carbohydrates)
Roasted Turkey Breast Meal (510 calories, 18 grams of fat, 45 grams protein, 42 grams carbohydrates)
Half Southwestern Santa Fe Salad (380 calories, 20 grams of fat, 20 grams protein, 25 grams carbohydrates)

California Pizza Kitchen:

California Veggie on Whole Wheat Crust (Serves 2) (520 calories, 18 grams of fat, 24 grams protein, 67 grams carbohydrates)
Crispy Thin Crust Pizza: Jamaican Jerk Chicken (Serves Two) (540 calories, 17 grams of fat, 31 grams protein, 65 grams carbohydrates)
Dakota Smashed Pea and Barley Soup (Cup) (170 calories, 0 grams of fat, 11 grams protein, 32 grams carbohydrates)
Chinese Chicken Salad (Half) (330 calories, 10 grams fat, 17 grams protein, 41 grams carbs)

Chili’s Grill & Bar:

Lighter Choice Grilled Salmon (490 calories, 17 grams of fat, 48 grams protein, 39 grams carbohydrates)
Lighter Choice 6 oz. Classic Sirloin with steamed broccoli (250 calories, 7 grams of fat, 38 grams protein, 12 grams carbohydrates)
Mango-Chile Tilapia – Special request for vinaigrette served on the side (550 calories, 22 grams of fat, 35 grams protein, 55 grams carbohydrates)
Margarita Grilled Chicken - Special Request *no tortilla strips, broccoli instead of rice (400 calories, 7 grams of fat, 50 grams protein, 37 grams carbohydrates)

Corner Bakery Café:

Power Panini Thin with Avocado & Spinach with Egg Whites (250 calories, 10 grams of fat, 17 grams protein, 22 grams carbohydrates)
Steel-Cut Oatmeal (350 calories, 11 grams fat, 26 grams protein, 57 grams carbohydrates)
Asian Wonton Salad (270 calories, 8 grams of fat, 20 grams protein, 33 grams carbohydrates)
Corner Combo: Mom’s Turkey on Harvest Bread and Three Lentil Vegetable Soup (380 calories, 5 grams fat, 27 grams protein, 57 grams carbohydrates) 2 cups

Denny’s:

Fit Slam® (390 calories, 12 grams of fat, 27 grams protein, 46 grams carbohydrates)
Senior Fit Fare® Omelette (480 calories, 18 grams of fat, 34 grams protein, 25 grams carbohydrates)

Outback:

Appetizer: Seared Ahi Tuna (Small, Serves 2) (120 calories, 7 grams of fat, 7 grams protein, 5 grams carbohydrates)
Sweet Glazed Pork Tenderloin (300 calories, 9 grams of fat, 42 grams protein, 14 grams carbohydrates)
Grilled Asparagus (50 calories, 3.5 grams of fat) and Fresh Steamed Seasonal Mixed Vegetables (60 calories, 0 .5 grams of fat.)
Victoria's Filet, Seasoned and Seared (7 oz) (260 calories, 11 grams of fat, 43 grams protein, 0 grams carbohydrates)
Steamed Green Beans (60 calories, 3 grams of fat) and Plain Baked Potato (230 calories, 1.5 grams of fat).

Schlotzsky’s:

Pick Any Two: Cranberry Apple Pecan Chicken Salad & Vegetable Soup (420 calories, 13 grams of fat, 21 grams protein, 57 grams carbohydrates)
Combine a bowl of Vegetable Soup and half of a Cranberry Apple Pecan Chicken Salad.
Make it a Wrap: Turkey & Guacamole – Medium (470 calories, 15 grams of fat, 28 grams protein, 57 grams carbohydrates) Smoked turkey breast, guacamole, lettuce, tomatoes and red onion in a flour tortilla.
Make it a Wrap: Homestyle Tuna Sandwich – Small (410 calories, 14 grams of fat, 22 grams protein, 54 grams carbohydrates)

Which Wich:

Roast Beef (370 calories, 4 grams of fat, 28 grams protein, 54 grams carbohydrates)
Chicken Cordon Bleu (360 calories, 5 grams of fat, 26 grams protein, 56 grams carbohydrates)
Black Bean Patty (390 calories, 6 grams of fat, 22 grams protein, 69 grams carbohydrates)

Zoes Kitchen:

Spinach Roll ups (410 calories, 14 grams of fat, 16 grams protein, 55 grams carbohydrates)
Gruben (460 calories, 17 grams of fat , 40 grams protein, 35 grams carbohydrates)
Lean Turkey Pita (320 calories, 9 grams of fat, 29 grams protein, 26 grams carbohydrates)

Mediterranean Sea Bass from Macaroni Grill

from Macaroni Grill by Healthy Dining Finder

Makes 2 Servings

Ingredients

For Salad:

½ Cup Grape Tomatoes, Cut in Half
1 Cup Arugula
½ Cup Cannelloni Beans, Drained
2 Tbsp Radishes, Sliced into Matchsticks
½ Tbsp Extra Virgin Olive Oil
Pinch of Oregano For Diavola

For Sauce:

1 Cup Roasted Red Peppers
½ Cup Grape Tomatoes, Cut in Half
½ Tbsp Extra Virgin Olive Oil
¼ Cup Water
¼ Tsp Hot Sauce

For Sea Bass:

15 oz Sea Bass*
1 ½ Tbsp All Purpose Flour
1 Tbsp Canola Oil
Pinch of Pepper

Directions:

Toss all salad ingredients together and set aside while the fish cooks. Season fish with pepper and dredge both sides in flour, shaking off any excess. To make the diavola sauce, place all ingredients in a blender and blend until smooth. In a sauté pan over medium heat, add canola or vegetable oil and sauté fish until light golden brown, approximately 1 to 1½ minutes. Flip fish over and cook for an additional 30-45 seconds, until the fish is cooked but still moist. Place one fish filet in the center of 2 plates and top each with half of the arugula salad. Shingle second filet over each salad, leaving some of the salad visible. Drizzle diavola sauce around each plate and garnish with lemon wedge (if desired).

Nutrition Information: 430 calories, 17 g fat, 2 g saturated fat, 115 mg cholesterol, 380 mg sodium, 23 g carbohydrates, 5 g fiber, 6 g sugar, 46 g protein

*You may substitute any thin flaky white fish such as sole, flounder, Red Snapper or Grouper. Note that thin fish cooks very quickly. If your sauté pan is hot enough once the fish is lightly browned, you will only need a few seconds to finish cooking the fish as it will continue to cook as you make your plates.

Follow Your Heart

" Everyone has that inner voice, the one that's a Negative Nancy. I'd say to ignore that voice and to be confident and follow your heart."

- Katharine McPhee

News and Events:

Seven Myths about Restaurant Dining and Nutrition

Article reproduced with permission of Healthy Dining Finder

Myth 1: Chicken and fish dishes are always good choices for those watching their weight.

Truth: Chicken (specifically white meat) and fish are lower in calories, fat, and saturated fat than red meat, but other factors play a role. Portion size, preparation method,sauces and other added ingredients, like oil and cheese, can add hundreds of calories and dozens of fat grams.

Myth 2: Red meat dishes are not good choices for health-conscious diners.

Truth: True, the less red meat in the diet, the better. However, those who enjoy red meat can do so, keeping four guidelines in mind: Select lean cuts (like sirloin); trim the visible fat; limit red meat to once or twice a week; and finally, monitor portions. Since 3-4 ounces of protein is the recommended portion size per meal, consider the following options when dining out; share a red meat entrée with your dining companion and complement it with a white meat entrée or extra side dishes; take some of the dish home to enjoy the next day; “bank” part of your protein (and fat!) allotment from other meals during the day to allow for a larger portion during your restaurant meal. Asian dishes, which often combine protein with vegetables, provide a great way to limit the amount of red meat.

Myth 3: Vegetarian dishes are always healthy.

Truth: Most Americans fall short of the recommended servings of fruits and vegetables, powerhouses of good nutrition. But that doesn’t mean that all vegetarian dishes are good choices. Many meat-free dishes contain a lot of cheese, oil, or nuts, and they can be very high in calories, fat, and even saturated fat (cheese). And some vegetarian dishes don’t include many – or even any – vegetables! So be mindful, even when selecting vegetarian menu items.