Eating out, choosing healthy

Here are some tips I got from my dietitian on making healthier choices when eating out at some of Seattle’s local restaurants. Like much of the stuff I’ve posted here, my intent is doing so is to make it available and accessible to me when I need it. Having this type of stuff on paper, back home, when I’m out and hungry will only make it harder to follow my plan.

Acapulco Fresh

• Entrees: Mexican Vinaigrette Salad, Baja Combo
• Side dishes: Black/Pinto Beans

Anthony’s Homeport

• Entrees: Half Shell Oysters, Alder Planked Salmon (sauce on the side), Oven Roasted Hallibut, Fresh Whole Dungeness Crab

Burger King

• Entrees: Original Whopper, Whopper Jr. or Chicken Whopper Jr. (no mayo)
• Side dishes: Garden Salad, Chicken Caesar Salad

Cheesecake Factory

• Appetizers/Soups: Fire Roasted Fresh Artichoke, Mixed Baby Lettuce Salad, Thai Lettuce
• Entrees: Herb Roasted Chicken, Grilled Chicken Medallions, Miso Salmon, Symphony Salad, Herb-Crusted Filet of Salmon (no mashed potatoes or rice with entree)
• Side dishes: Sauteed Vegetables, Fresh Broccolli, Sauteed Spinach, Fresh Asparagus

Chili’s

• Appetizers/Soups: Southwest Chicken Chili (no cheese), Dinner Salad (dressing on the side)
• Entrees: Chicken Fajita Salad (no bacon or tortilla strips), Grilled Tuna Salad (no sugary walnuts), Grilled Caribbean Salad (no tortilla strips), Grilled Chicken Caesar (no crutons), Sirloin Steak (no garlic toast or mashed potatoes) Ranch Hand Filet (no skillet potato cakes or garlic toast), Chicken Tacos (no rice, cheese, sour cream or guacamole), Fajita Quesadillas (no rice, cheese, sour cream or guacamole), Black Bean or Turkey Burger (no fries, cheese or mayonnaise), Guiltless Chicken Sandwich
• Side dishes: Grilled Vegetables, Black Beans

Claim Jumper

• Appetizers/Soups: Fire-Roasted Artichoke, Thai Lettuce Wraps
• Entrees: Rotisserie Chicken, Prime Top Sirloin, Filet Mignon, Porterhouse Steak (no onions with any steak), all Fresh Fish and Shellfish Specialties
• Side dishes: Season Vegetables or Fresh Cut Fruit

Cucina Cucina

• Appetizers/Soups: Fresh Mozzarella & Tomatoes, Minestrone Soup, Mixed Green Salad
• Entrees: Asian Chicken Salad (no crispy wontons), Grilled Chicken (sauce on the side), Linguine Di Pescatore, Roast Pork Tenderloin, Veal Scallopini with Artichokes (sauce on the side)
• Side dishes: Grilled Asparagus, Spinaci Saltate

Daniel’s Broiler

• Appetizers/Soups: Dungeness Crab Cocktail, Oysters on the Half Shell, Jumbo Gulf Prawn Cocktail, Dungeness Crab Legs
• Entrees: Pan-Roasted Garlic Chicken, Filet Mignon, Veal Chop, Prime Porterhouse
• Side dishes: Fresh Steamed Broccolli or Fresh Jumbo Asparagus (no garlic hollandaise sauce on either)

Desert Fire

• Appetizers/Soups: Pueblo House Salad
• Entrees: Smoked Pecan Salmon, Canyon Carne Asada, Fire-Grilled Tuna, Grilled Lemon Salmon, Chili-Rubbed House Sirloain (all entrees w/o rice or mashed potatoes)
• Side dishes: Papaya Fruit Salad, Black Beans, Seasonal Vegetables, Sauteed Spinach

Fins

• Appetizers/Soups: Oysters on the Half Shell, Steamed Clams or Mussels, House Green Salad (dressing on the side)
• Entrees: Classic Caesar, Spinach Salad, Seafood Louie, Seared Ahi Tuna, Salmon Over Greens, Chopped Seafood Salad, Hot and Spicy Chicken, Grilled Chicken, Chinese Chicken (no crispy noodles), Thai Grilled Beef (dressings on the side for all salads), Peppered Swordfish, Blackened Halibut, Seared Sesame Ahi Tuna, Cioppino, Grilled Salmon (no hollandaise), Ginger Soy Glazed Salmon, Grilled Trout (no butter sauce), Sauteed Scallops, Herb-Roasted Breast of Chicken, Baked Citrus Chicken (no rice)

The Keg

• Entrees: Caribbean Chicken Salad (no pita bread), Greek Salad (no cheese stick), Bare Burger (no fries, cheese or mayonnaise), Chicken Fajitas (no fries, cheese, sour cream or guacamole).

McDonald’s

• Entrees: Plain Hamburger (no mayo), Plain Cheeseburger (no mayo)
• Side dishes: Chef Salad, Garden Salad, Grilled Chicken Caesar Salad

Mongolian Grill

• Entrees: Brown rice with meat and vegetables

Olive Garden

• Appetizers/Soups: Sicilian Scampi, Minestrone
• Entrees: Pork Filettino, Tuscan T-Bone, Chicken Marsala, Swordfish Piccata

Red Robin

• Appetizers/Soups: Chicken Tortilla Soup (w/o tortilla strips)
• Entrees: Grilled Turkey Burger (on whole wheat bun), Boca Burger, Ensenada Chicken Platter, Chicken or Steak Fajitas
• Side dishes: Side Salad

Ruby’s Diner

• Appetizers/Soups: Very Vegetarian Soup
• Entrees: Chinese Chicken Salad (w/o noodles), Ruby Salad, Soft-Veggie Tacos, Skinny Lunch, Ruby Burger (on whole wheat bun w/beef, turkey, grilled chicken or veggie patty)

Subway

• Entrees: 6” Ham, Roast Beef, Roasted Chicken Breast, Turkey Breast, Turkey Breast and Ham, or Veggie Delite sub on whole wheat bread
• Side dishes: Ham, Turkey Breast and Ham, Veggie Delite, or Roasted Chicken Breast Salads, Vegetable Beef Soup, Minestrone Soup

Taco Del Mar

• Entrees: Jumbo Burrito on a whole wheat tortilla (chicken or pork)
• Side dishes: Beans

Taco Time

• Entrees: Chicken Soft Taco or Burrito w/whole wheat tortilla
• Side dishes: Large Chicken Taco Salad, Southwest Chop Salad

Thai Ginger

• Appetizers/Soups: Satay, Tom Yum Soup, Tom Yum Talay Soup, Thai Ginger Salad, Larb Gai Salad
• Entrees: Garlic Prawns, Sweet Basil with Tofu, Phad Bai Kaplau, Thai Ginger House Special, Chicken Cashew Nut, Talay Paow

Wendy’s

• Entrees: Jr. Hamburger (no mayo), Grilled Chicken Sandwich
• Side dishes: Side Salad, Mandarin Chicken Salad (no crispy rice noodles), Spring Mix Salad (no honey-roasted peanuts), Chili

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Week 17 results