Chicken Out for Dinner

I am really doubting the accuracy of the nutrition info on the Chicken Out website. How do they make chicken salad with 4.5 g of fat? Even plain chicken breast has more than that? But, perhaps their cooking methods are better at draining off fat than the ones they used for the USDA data base. The carb counts are clearly "net carbs" without the fiber - they are all much lower than the USDA numbers.

I really like the philosophy of Chicken Out. It is one of the healthiest chain restaurants. Check out this web pasge:
http://www.chickenout.com/eathealthy.asp?pg=0

Here's a good dinner plan:

Order a dinner with 2 sides. Tell them you don't want the baguette. (Really, you don't want it. You are going to be stuffed anyway.) Notice that you actually need a pat of butter with the mashed sweet potatoes to be Zone. Chicken Out food is really, really low fat.

For the entree, choose one of the following:
Quarter white rotisserie chicken OR signature chicken salad OR skinless chicken breast

For one of the vegetables choose:
Creamed spinach with artichokes OR mashed sweet potatoes with pat of butter

For the other vegetable choose:
steamed broccoli and carrots OR oriental green beans OR coleslaw

Any of these combinations are really good. Total calories is around 400-420. This will provide you with 40g of protein, and lots of C, A, niacin, and B-6. The healthiest combo is the rotisserie chicken, sweetpotatoes, and steamed broccoli and carrots. P/C/F for this combo is 37/37/26.

This meal is fine for paleo eaters and "no red meat" eaters.

I love all these vegetable dishes. If you've never tried the green beans, you should check them out. They are cold and slightly crisp. The mashed sweet potatoes are very tasty and really don't need the butter. I never put it on them myself. If you are not fanatical about Zone and would rather clock in at 360 calories, skip the butter.

If you eat this for dinner, you need to eat some pork, lamb, beef, or seafood at one of the other meals to balance out the B vitamins. If you eat the steamed broccoli and carrots, you won't really be needing any more C or A for the day!

Here's some suggested combinations for more or less 400 calories:

Signature chicken salad, sweet potatoes with pat of butter, green beans
Rotisserie chicken breast, spinach and artichokes, broccoli and carrots
Skinless chicken breast, sweet potatoes with pat of butter, coleslaw

These all provide around 40g of protein, and around 10g of fat. All have considerably more than the RDA of vitamin A in the form of carotenes.