Finally, a veggie burger on a fast food menu! At Burger King you can get a Morningstar veggie burger, along with the usual toppings of lettuce, tomato and onions. As a standalone item, it has calories, 22 protein, 6 grams of fiber and mg of sodium. Get bonus points for ordering a side salad, but if you do go for fries, choose the Value size, which is the smallest option available.
They recently rolled out two new Power Bowls that pair whole grains, veggies and protein. The Banh Mi Bowl tops quinoa and baby kale with grilled chicken, watermelon radishes, avocado, cucumbers, carrots, bean sprouts, scallions, cilantro, mint and sesame seeds. These swaps will save you on calories and saturated fat, giving you a healthier burger. So either share a pasta to halve the sodium, or opt for one of the seafood or chicken entrees. The chicken is layered with cheese, lettuce, red cabbage and carrots, and the wrap is a super-high fiber flatbread.
The nutrient profile is extraordinarily balanced, giving you 15 grams of fiber, 14 grams of fat and 37 grams of protein for calories. Go easy on the dressing, though, which adds quite a bit of sugar to the meal. Options include Mango Chili Chicken, served with Mexican rice and steamed broccoli, and the Margarita Chicken, which is like a burrito bowl.
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So a better bet may be the Grilled Chicken Salad, with calories, 6 grams of saturated fat, mg of sodium and 38 grams of protein. Your best bet at Chipotle Mexican Grill is the burrito bowl, since you can tailor it exactly as you want. A quality alternative is the tacos. Pair the Buttermilk Oven-Fried Chicken or Pecan-Crusted Catfish with lower-sodium, veggie-focused sides, such as mashed potatoes and steamed broccoli, or Brussels sprouts and kale salad with apple slices.
Be smart about sauces
Both options give you plenty of protein, veggies and fiber. Or you can go totally veggie with the Veggie Sandwich by swapping the burger for a slice of cheese and getting some extra protein via the free peanuts at the counter. Also a side note: At the Golden Corral , you can cruise the salad bar for your perfect plate.
Bonus points for choosing at least some raw or steamed veggies. Their nutrition page also tells consumers the Weight Watchers points for each meal. These options keep to the normal range for sodium, calories and saturated fat, while still giving you the complete KFC experience. The salads will give you more servings of vegetables, which is a definite plus, and fill you up with more fiber. For the healthiest meal at this popular steak chain , nix the steak in favor of the Longhorn salmon and order the steamed asparagus or chargrilled mixed vegetables and a plain baked potato as sides yes, you can add some butter.
It clocks in at calories, 41 grams of carbs and 29 grams of protein. If you want to be even more virtuous, ask for no cheese, skip the fries and order a side salad and apple slices or citrus. The black beans provide added fiber, and saturated fat and sodium are lower than in other items. The six dishes featured on this menu range between and calories and all have at least one serving of vegetables.
The Herb-Grilled Salmon, prepared with a garlic-herb butter and served with Parmesan Broccoli is the lowest in sodium, delivering a modest mg. The stats for that meal with grilled chicken are calories, 12 grams of fat, mg of sodium, 40 grams of protein and 9 grams of fiber. As an alternative, piece together a meal from the rest of the menu: Choosing half a sandwich and a cup of soup or side salad is a great way to go at Panera. A strong sandwich choice would be the Mediterranean Veggie on Tomato Basil, which is essentially a Greek salad turned into a sandwich.
Pair that with either the turkey chili or a half order of the Chinese Cashew Citrus Salad with Chicken for extra protein. For the healthiest item at P. Chang's , turn to Buddha's Feast. They're almost always served crisp, and with the exception of tempura, which you'll want to avoid because of the batter, these vegetables will be grilled or blanched briefly. Try burdock a relative of the artichoke , daikon which is a delicious radish , lotus root and Japanese eggplant. And if you have the opportunity, sample the pickled vegetables that are most often served as a snack or light appetizer.
You'll want to avoid eating sushi because of the white rice, but sashimi offers the same wonderful flavors. Plus, chances are the fish will be the very best the chef has available because there's nothing to disguise any flaws in appearance. And for a wonderful, fun, satisfying main course, try shabu-shabu, which consists of thin slices of beef and vegetables that you cook at the table in a broth, the Japanese version of fondue. Geographically speaking, Korea is at a crossroads, so its cuisine is something of a blend of Mongolian, Japanese and Chinese.
And since the country has a lot of coastline, seafood makes up a large part of the typical diet. Fish, crab, shrimp, clams, oysters and squid are all prominent, and some seafood is either dried, pickled or used to make a paste. Fish is usually grilled or stewed in a sauce of some sort.
Soups are popular in Korean cuisine, but they're almost inevitably noodle-based.
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Pork, beef and chicken are also found in Korean dishes, often marinated and grilled, served with rice or noodles. The defining flavors of Korean foods are garlic, ginger, soy sauce, rice vinegar, sesame oil and pastes made from fermented soybeans or chilies, which can give Korean food considerable fire. Korean chefs are experts at blending sweet, salty, bitter, sour and hot flavors. A good example of combined flavors is kimchi, which is an assortment of vegetables like cabbage, turnips, radishes or cucumbers.
Kimchi is one of the best-known Korean specialties, and you should definitely give it a try. Some dishes, like kal bi tang — a marinated beef rib stew — will be served with rice. The meat is delicious; just pass on the starch. Korea is also known for its barbecue bulgogi. Thin slices of a premium cut of beef like rib eye, prime rib or sirloin are dipped in sauce and cooked over charcoal at your table. You take a piece of meat, add just a bit of sauce, and eat it rolled up in a lettuce leaf. A Korean restaurant may also offer barbecue chicken, pork and you might even find fish and squid bulgogi on the menu.
Thai food is probably the most popular new cuisine to come to America in decades. It's a remarkable blending of Chinese and Indian culinary traditions, with the brightness of tropical colors and flavors as well as unique seasonings and condiments. Thailand shares the coastline of the Gulf of Thailand with Cambodia and Vietnam, with a slender arm projecting south with the Gulf on the West and the Andaman Sea to the East, so seafood is plentiful. Like most other countries in that part of the world, however, meat is scarce and costly, so the cuisine has been built up around rice and noodles.
Perhaps the most famous Thai dish is pad thai, a noodle-based dish with shrimp, green onions, eggs, dried tofu, bean sprouts and chopped peanuts. And while the noodles may eliminate such dishes from your available selections, the flavors and combinations that make Thai food distinctive, including coconut milk, lemongrass, tamarind, cilantro, turmeric, cumin, chilies, lime juice and kaffir lime leaves, can be found in plenty of other dishes that aren't based on noodles or rice.
That means there's a wide selection well worth exploring. It might be made with pork, beef, or some other protein and dressed with a fish-flavored sauce along with salt, lemon or lime juice, garlic or shallots, and chilies. Nuuryungnamtok is sliced steak, marinated in lime juice and mixed with chilies, onion, tomato, cucumber, coriander leaves and lettuce. And you can find the same combination of flavors applied to sliced squid in yum plamuk. Thai diners are fond of frog legs prepared in a number of ways, and while they may be difficult to find in Thai restaurants in America, if you happen across them, they're well worth a try.
Thai soups are notable for their blend of unusual flavors. Try tom yum goong, a shrimp soup with straw mushrooms, seasoned with lime juice, lemon grass, and hot peppers; or gai tom kha, made with chicken slices in coconut milk. India is a huge nation with at least seven regional cuisines. And each region has its own style of cooking. For example, cooks in Northern India usually grind spices before adding them to a dish, and you'll find many dishes that rely on wheat, basmati or jasmine rice, and other grains.
In Southern India, the spices are likely to be added whole, then ground together with other ingredients to make a paste. As you might expect, the seasonings and flavors become somewhat more tropical as you move south, sometimes relying on coconut milk. Because it was a keystone of the British Empire, India was a crossroads for trade between the Far East and Europe, so the cuisines are likely to be more eclectic than you might expect. You'll see a Persian influence in lamb and mutton dishes that may feature dried fruit and nuts; and the Portuguese influence in the southwestern part of the nation where you'll find duck, pork and believe it or not, even goat on the menu.
In many parts of India, cattle are still not slaughtered because of religious beliefs, so beef is somewhat rarer than it is in the cuisines of many other nations.
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This has resulted in an extensive choice of vegetarian preparations, many of them based on rice, wheat, or legumes legumes are seeds that come in pods, such as beans, peas, and even peanuts. Even with so much carb dependence, there's still plenty on the typical Indian menu to choose from while maintaining a good balance of protein and healthy carbohydrates. In the United States, the most popular dishes are the tandooris.
The name itself refers both to the dish and to the clay oven in which it's baked. A tandoori oven gets very hot, so the food can cook quickly. Perhaps better-known — certainly in Great Britain — are curries: You'll also find kebabs, which are skewered pieces of grilled meat; and dals, which are lentil, chickpea, or bean dishes. Chutneys are the traditional accompaniment for many dishes.
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They have a sweet and sour flavor, and will inevitably contain sugar of one kind or another. It's a very good idea to ask what goes into any dish you're not familiar with because Indian cuisines are complex and contain a wide variety of ingredients. In fact, it may be easier to ask if a dish doesn't contain high-carb ingredients like sugar, flour or starches, than to wait while your server reels through a staggering list of what goes into the dish.
In general, healthy options include kebabs, tandoori and meat curries. Try raita, which is yogurt with cucumbers, to ease the heat of some of the more powerful curries. Many of the mainstays of Middle Eastern cuisine stem from nomadic roots. The predominant flavors of Middle Eastern dishes come from garlic, onions, cardamom, coriander, sesame, cumin, thyme, marjoram and sumac — all of which travel well and are easily preserved in dry climates. Popular dishes in Middle Eastern restaurants include rice, chickpeas and lentils. But there are also a number of meat dishes, especially lamb-based and babaganoosh, which is roasted eggplant that's mashed and mixed with garlic and a paste made from sesame seeds called tahini.
Traditionally, babaganoosh is eaten with flatbread, but you can substitute celery sticks, green pepper chunks, or for a kick, chunks of onion. You would have to look long and hard to find a cuisine that is more full of sheer joy and than Greek food. Because of the emphasis on freshness and Greece's history as a seafaring nation, fresh fish is always a good choice.
The predominant meat in Greece is lamb and few nations prepare it better or with more variety. Whether it's a roast, vegetable-stuffed, wonderfully seasoned leg of lamb or the tender lamb chunks — called souvlaki — marinated, skewered and broiled hot and fast over charcoal or wood, you can't go wrong with properly prepared lamb at a Greek restaurant. Greek chefs make extensive use of olives, aromatic Greek olive oil and lemons.
Greek oregano is richer and more complex than that grown elsewhere. Eggplant, zucchini, spinach, fennel, grape leaves, yogurt, garlic, mint, dill, rosemary and tahini in various combinations also form the basis of many dishes. For dessert, the world-renowned baklava starts with filo — paper-thin sheets of pastry dough, layered with nuts and honey.
Instead, consider a sampling of the splendid Greek goat-milk or sheep-milk cheeses to wrap up your meal. Filo is also used for savory dishes like spanakopita, which are triangles of filo stuffed with spinach and feta, and tyropita, traditionally filled with kaseri cheese, which is often served as an appetizer. As tempting as it may be, try to stay away from filo, and try these fantastic options instead.
Try a selection of marvelous Greek olives and cut vegetables, and dip the vegetables in tzatziki, a refreshing cucumber, yogurt and garlic dip. Another famous appetizer is dolmades, which are grape leaves stuffed with ground beef and rice. Request another vegetable instead of the rice and flatbread, or pita, which accompany the meat. And of course, Greek salads are full of good things for the carb conscious diner: As long as you stick to the basics, it's nearly impossible to go wrong at a Greek restaurant.
And because the cuisine tends toward simple ingredients, it's easy to find out what goes into any dish. That's it for India, the Middle East and Greece. You should feel comfortable now ordering at any restaurant that specializes in these cuisines. And now for Europe, specifically France and Italy.
Skip the starches
Certainly in any city of any size at all, you'll also find German and Spanish restaurants as well, but the basic principles we're covering here will hold true for other cuisines, too. Because the first waves of immigrants to this country came from Europe, and because for centuries French chefs have been considered by Europeans to be the best and most talented in the world, it's no wonder French food has always been viewed with reverence in this country. As with most large nations, the national cuisine of France is actually a collection of regional specialties determined by climate, the land and proximity to the sea.
So you'll find fish, herbs and olives in Provence; butter and apples in Normandy; wine simmered stews in Burgundy and Bordeaux and sausages and beer in Alsace.
The low-carb restaurant guide : eat well at America's favorite restaurants and stay on your diet
There's a huge variety of cheese everywhere. These dishes tend to be complex, multi-sauced and incredibly rich. And absolutely no shortcuts are allowed in the preparation. Traditionally, an haute cuisine meal is served in distinct courses, preceded by an aperitif to put a fine edge on the appetite and followed by a "digestive" to aid digestion of the rich foods. Wines are carefully matched to each course, and a classic French meal can take hours to enjoy from beginning to end. To a classically trained French chef, "fast food" is an oxymoron.
That doesn't mean you have to partake of a six or seven-course meal at a French restaurant. Even relatively few French go to such extremes on a regular basis. You can enjoy many of the same marvelous flavors prepared with the same care and deft touch by dining on bistro fare instead. Bistro-style food is heartier and considerably less pretentious. It generally costs a good deal less, too.
If you're committed to eating healthy carbohydrates and avoiding bad carbs, you'll be happy to know many French sauces are perfectly acceptable because they're based on butter or olive oil and thickened with egg yolks rather than flour. Asparagus with hollandaise is perfectly acceptable and remarkably delicious. Perhaps the most important thing to remember about French cuisine, whether haute or bistro-style, is that it's still made with the same ingredients that go into food around the world.