Healthy Restaurant Eating

By The Restaurant Dieter

Tag: chains (page 1 of 3)

Lent and the temptation of fried fish

NOTE; Sorry some of the photos are sideways. My technical adviser is looking into why this keeps happening when I file posts from my phone.

Lent began yesterday. For the faithful, it’s 40 days of sacrifice and denial leading to the renewal of Easter.

As a kid, it meant a half-hearted and little-enforced effort to give up some little pleasure — a favorite candy maybe. It also meant fish on Friday, which everyone hated. In the Midwest, the fish was rarely fresh, and then there was my sister’s terror of death by undiscovered fish bone. (It remains with me even today; thanks sis.)

But the Lord provided. In 1965, McDonald’s went national with its first non-hamburger sandwich: the deep-fried Fillet-o-Fish.

Now there was religion I could get behind. As my husband says, “I’d eat a sweat sock if you deep fried it.”

Not being religious these days, I typically realize it’s Lent when the fish sandwich promotional billboards go up at fast food menu counters. That’s what happened Thursday at Wendy’s.

And right away, I could feel my tastebuds hankering for this:

Wendy’s fish sandwich

But something intervened and I ordered this:

Wendy’s Apple Pecan Chicken Salad

God or willpower? You decide.

Taco Bell to test vegetarian menu

Taco Bell is planning to offer a more extensive vegetarian menu in 2019, the company recently announced. Count me as more than casually interested.

My fondness for Taco Bell goes deep. There are times when the hunger for ersatz Tex-Mex will not be silenced. This craving dates back to college days in the late 1970s, when the closest restaurant to the student newspaper was a Taco Bell. The staff had a love-hate relationship with the chain.

“I’m going to Taco Death to pick up dinner. Does anyone want anything?” someone would shout as the evening deadlines approached.

Still a couple of bean burritos — vegetarian before its time, I guess — were filling and less than a dollar. For students, it was convenient and cheap — and in its own guilty pleasure way, kind of good.

The food was a bargain for poor students.

Taco Bell hasn’t said much about the details for the new vegetarian menu. The chain’s website has a placeholder for vegetarian offerings consisting of what’s available now. And it’s relatively easy to assemble a vegetarian meal from what is already on the menu.

Some years back, Taco Bell promoted a series of “fresco” menu items that were intended to be healthier than the normal fare. Even though the fresco promotion is over, there are still calorie-conscious options that are under 350 calories and under 10 grams of fat each. Calorie-conscious is the key word there, because I wouldn’t call them exactly healthy.

The 150-calorie chicken soft taco “fresco style” gets 1/3 of its calories from fat and has 430 mg of sodium, which is a lot. The Centers for Disease Control urges American adults to consume no more than 2,300 mg of sodium a day. That is supposed to improve, too; the company also announced that it would reduce sodium by 25 percent by 2025.

So here’s hoping the chain is successful with adding more vegetables and reducing sodium, because sometimes the bell just rings. When that happens, I’ve gotta go get lunch. And don’t get me started on the guiltiest pleasure of all, the bacon breakfast crunchwrap.

Review: The relative safety of kale salad at Cinebistro Brookhaven in Atlanta

My husband has a great rule of thumb: When surveying the menu at an unfamiliar restaurant, ask yourself: “Do I believe this restaurant can really pull off this dish competently?”

Here’s the scenario. We are at a restaurant that, say, has TV screens playing sports, the kind men like to watch. The tables are bare. The napkins are rolled around the silverware and of an easy-care synthetic cloth. Somewhere on the menu is a “bacon ranch,” a “honey chipotle” or “chili-lime” something-or-other. America’s favorite flavor cliches reign supreme.

Which begs the question: Can the kitchen staff can actually pull off a perfectly cooked fillet of beef with a green peppercorn sauce?

At times like these, hubby’s philosophy is to get the hamburger. It’s safe.

The menu at Cinebistro Brookhaven, for example, comes to mind. It has a Korean cauliflower with a pineapple kimchi. It has a chicken with a spicy quince paste and guava sauce.

Kimchi? Guava sauce? Korean? Seriously?

On a recent visit, it seemed time for another burger. But both hubby and I would be rounder than we are now if we always went with the burger route. This time we had salads.

Hubby took the biggest risk by ordering the sesame seared tuna salad. This is not a restaurant at which the server asks how you’d like the tuna cooked. It came “perfectly adequate,” hubby says. High praise indeed.

I played it safer and ordered a kale salad with chicken breast. The salad came with almond slivers, dried cherries, sliced radish, pickled red onion and a kind of sweet pecorino vinaigrette. The chicken was obviously precooked and a bit dry. And pecorino vinaigrette? Huh? Wha? Where?

Maybe I should have ordered that hamburger.

The kale salad with grilled chicken at Cinebistro.

“I’m sure there’s something there that you can eat,” they say.

The only non-beef sandwich is a veggie burger that clocks in at 520 calories, 25 grams of fat, 57 of carbs and 18 of protein.

And as I’ve reported before, there is nothing remotely healthy about the gourmet burger menus, however grass fed the beef may be.

Review: Assembling your own salad at Atlanta’s Mi Cocina is smart indeed

When the subject is eating healthy, a Mexican chain restaurant seems an unlikely choice. But this Weight Watcher passed by two other restaurants to eat at Mi Cocina in Atlanta’s Midtown neighborhood.

Two reasons:

  1. The menu offers a perfectly dieter-friendly ceviche that is spicy, fresh and quite filling.
  2. The Mexican restaurant ubiquitous basket of tortilla chips is not salted, making it possible to eat just six and no more. A salty meal, with its addictive properties, can trigger a binge day that doesn’t end.

The lettuce

The lettuce

The ceviche is full of healthy ingredients

The ceviche is full of healthy ingredients

Mi Cocina appears to be a small chain based in Texas, with restaurants in Dallas and Houston. The menu is pretty typical: tacos, enchiladas, some salads, guacamole, fajitas and nachos. Usually at a Mexican restaurant, I order fajitas. I request that the cook pluck them from whatever oily marinade they are in, rinse them under the sink and grill them dry. With some pico de gallo, guacamole and corn tortillas, it’s a reasonable choice.

Mi Cocina’s ceviche is a smaller portion than it used to be, but it is still a nice mix of shrimp, jicama, mango, avocado and red onion in a cilantro-lime vinaigrette. The restaurant does not publish nutritional information, but My Fitness Pal estimates it at 109 calories, 4 grams of fat and 10 grams of protein. That comes to 3 Weight Watchers SmartPoints.

The ceviche great on its own, but today I ordered a salad — blue cheese dressing on the side, no bacon and no crisp friend onions. The server was so stunned, he stammered: “Without those things, there really isn’t anything to the salad but the lettuce.” Perfect.

When it arrived, I dumped the ceviche over the lettuce, added about a tablespoon of the dressing and mixed it all up. “That’s pretty smart,” he said.

Yes, it was. So smart I had six of those unsalted chips.

Tortilla chips come unsalted

Tortilla chips come unsalted

 

 

 

Why Chick-fil-A’s new kale-and-broccolini salad isn’t as healthy as you think

You know it’s January when restaurant companies haul out the “lite” menus or even introduce new permanent items aimed at the Weight Watchers crowd. Nothing has exploded more than Chick-fil-A’s Superfood Salad.

And not in a good way. A kale-and-broccolini dish is trendy.  Putting one on Chick-fil-A’s menu is kind of like Nicki Minaj subbing for Hillary Clinton at an Iowa campaign appearance. To add insult, the Superfood Salad swept off the menu that Southern staple, coleslaw.  It seemed like a blue-state raid on the beloved Atlanta-based chain, especially suspicious given Chick-fil-A’s designs on New York City.

Oddly enough, the creation came from a Southern chef, Ford Fry of Atlanta, whose empire includes JCT Kitchen, where there’s a completely credible southern drawl to the menu.

One blogger’s diatribe against the salad has gone hilariously viral.

https://www.facebook.com/mary.drakemartinez/posts/10201216331167505

Despite the marketing focus on healthy vegetables, the salad has a lot of sugar packed in the maple vinaigrette dressing and dried cherries.

The small is 140 calories with 7 grams of fat, a meager 2 of fiber,  11 of sugar and only 3 of protein. The large is 170 calories, 8 grams fat, 2 of fiber, 16 of sugar and 4 of protein. For that reason, it performs poorly on Weight Watchers’ protein-and-vegetable leaning points program — 6 Smart Points for the small and 7 for the large.

For comparison, the large has almost half the sugar you’d find in a 12-ounce can of soda pop. (Admittedly, the new salad has less sugar than the Chick-fil-A coleslaw, which packed 26 grams of sugar into 580 calories.)

Let’s see how long it takes for the coleslaw to return to the menu. Maybe The South will rise again.

 

8 turkey sandwiches dieters have to avoid

For many Weight Watchers, a turkey sandwich is the gold standard. A basic version counts as two slices of bread (5 Smart Points) and 4 ounces of deli turkey (2 Smart Points). Add in some lettuce, tomato or other vegetables and you have a pretty satisfying meal. Ordering a turkey sandwich at lunch winds up consuming 7 points from my daily allowance of 34. Plenty left over for dinner and breakfast.

But in the hands of some restaurant chefs, the humble turkey sandwich becomes a minefield. Consider these turkey sandwiches:

  • Arby’s: The Roast Turkey Ranch & Bacon sandwich (24 Smart Points)
  • Blimpie: Turkey & Provolone sub (large, 24 Smart Points)
  • Bruegger’s: Turkey Toscana on Hearty White Hot Panini (19 Smart Points)
  • California Pizza Kitchen: Club Turkey Sandwich with Traditional Ciabatta (19 Smart Points)
  • Cosi: Bacon Turkey & Cheddar Melt (20 Smart Points)
  • Denny’s: Club Sandwich (19 Smart Points)
  • Firehouse Subs: Turkey Bacon Ranch Specialty Sub (41 Smart Points large; 26 medium)
  • Subway: Footlong Turkey, Bacon and Avocado (23 Smart Points)

 

 

Weight Watchers: What to know about eating at chains

It’s not that chain restaurants are out to get us. Really. It’s just that they’re out to get everyone else (as customers) and leave us to manage on our own. Weight Watchers has done a great job of pulling together information on chain restaurants in its Menu Master Eating Out Guide.

The book is very complete, offering SmartPoints numbers for most chains and some non-chain but common menu items. A 3-by-4-inch piece of eggplant parmesan is 16 points, according to the book. (For non Weight Watchers members, this is the number you need for comparison. The Restaurant Dieter gets 34 points to spend on food daily, with most vegetables and fruits at zero.)

Weight Watchers’ relentlessly upbeat tone even extends to chain restaurants. “You’ll find a restaurant here an enjoy eating out. Menu Master will help make it a pleasure.” Uh-huh. Sure. How about some of these winners:

  • Auntie Annie’s: What carb addict hasn’t strolled past those glistening, nutritionally vapid pretzels and had a craving? But the price is steep. A cinnamon sugar soft pretzel is 19 points even before 3 for the light cream dip or 7 for the caramel dip. Run away!
  • Bruegger’s: Where a jalapeño cheddar bagel can cost you 13 points, nearly half of what you get for the entire day. Or a turkey sandwich — usually a good choice, in this case Harvest Turkey on Ciabatta, for 21 points. (A hamburger at Five Guys, which is a darn good old-fashioned burger, is only 24 SmartPoints.)
  • Chili’s: I guess we have to pass on the Bacon Ranch Steak Quesadilla at 63 points. That is not a typo.
  • Cinnabon: Why even bother to know the SmartPoints, when hardly anything on the menu is below 15 and ranges up to 46.
  • IHOP: If breakfast starts with an order of Cinnamon Swirl Brioche French Toast and Sausage at 47 point, why not just head to bed and start over tomorrow? Or: just see Cinnabon, above.
  • Jamba Juice: Didn’t smoothies start as healthful alternatives? Not here. Something that sounds as innocuous as a Banana Berry Smoothie is 32 points.
  • KFC: Just be aware that the Chicken Pot Pie (at 32 SmartPoints) makes an extra crispy fried chicken breast at 13 look like a bargain.
  • Red Lobster: Which has Cajun Chicken Linguine Alfredo on the children’s menu with half a serving at 25 points.

Get the book here. It’s essential.

 

Chains offering more healthy fare

The New York Times today has an interesting article about how chains are reacting to pressure to offer healthy fare. Good reading for those of us on Weight Watchers.

Dressed and other salad chains: Meccas for the diet conscious

Romaine, edamame, tuna
Even in an increasingly health-conscious world, opening a restaurant whose star attraction is salads is brave to say the least.
But chains indeed have, and we dieters are thankful. A couple years back, one of them, Tossed, opened about 2 miles from our house in Decatur, Ga. The restaurant was located in the small downtown. It was too far from the house for a quick walk, but parking in the area was in short supply.
3 1/2 oz dressing
Still, I patronized it as often as possible. I desperately wanted it to survive, but it didn’t.
Now we live in Midtown Atlanta, and a short block from Dressed. I can walk there in less than 5 minutes. It’s on the way from the commuter train station to our apartment. It couldn’t get more convenient.
I try to load up with lots of low-fat ingredients: romaine or spring mix, red pepper, carrot, edamame, egg white, chicken or tuna, grilled asparagus, sun-dried tomatoes, radish and chickpeas. I leave the croutons, nuts, friend chicken pieces to others.
Half was enough
The only thing to watch out for is the dressing. The bottom of the “on the side” portion cup showed it contained 3 1/2 ounces of the lemon-lime vinaigrette. That’s a lot of dressing — 8 Weight Watcher points. More in fact, than the sizable salad actually needed. Half turned out to be quite enough.

 

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