Jack in the Box
Kentucky Fried Chicken
Maggiano's Little Italy
Noodles & Company
Boston Market is pretty popular, with about 450 stores across the country. It makes sense – they make good solid comfort food and in some cases their choices are OK from a nutrition perspective.
The chicken products are reasonable in the amount of calories, although the multi-piece meals are higher in both calories and fat. The best choice might be their skinless, white meat rotisserie chicken and it comes in at only 480 milligrams of sodium (which is not all that bad for a fast food meal).
The place to consider choosing a better meal is to make a veggie plate from their side dishes. An order of cornbread (whole grain), steamed broccoli, steamed vegetables, and garlic dill new potatoes and you come in at 355 calories and 9 grams of fiber. There are 595 milligrams of sodium, but that's not too bad for a fast food meal (especially one with tons more fiber than usual for fast food).
I have created this list of selected items for you to use when you must eat out. The items listed fall generally under about 450 calories, 15 grams of fat and 600 milligrams of sodium, so if you are going to be stuck eating at such restaurants, this is a an OK guideline.
|Honey Balsamic Basil Quarter White Chicken||430||660||0|
|Rotisserie Chicken - Quarter Dark (1 Thigh & 1 Drumstick)||230||580||0|
|Rotisserie Chicken - Quarter White||270||590||0|
|Rotisserie Chicken - Quarter White, Skinless||210||480||0|
|Turkey Breast - Regular||160||440||0|
|Fresh Steamed Vegetables||60||40||3|
|Fresh Steamed Vegetables, Large||140||95||7|
|Garlic Dill New Potatoes||100||75||2|
|Garlic Dill New Potatoes, Large||240||170||5|
|Steamed Broccoli, Large||60||470||6|
|Sweet Corn, Large||380||330||13|
|Sweet Potato Casserole||460||220||4|
|Bread & Sauces|
|Beef Au Jus||10||160||0|
|Cranberry Walnut Relish||140||5||2|
|Zesty Barbecue (Mild)||40||230||0|
|Salad Bowls & Soups|
|House Side Salad||200||350||2|
|Southwest Cobb Side Salad||270||530||3|
|Chipotle Ranch Dressing||290||700||<1|