The Healthy Kitchen

The Healthy Kitchen Menu

 

ENTREES

(comes w/ 1 side)

CHICKEN (boneless skinless 10 oz..)

Grilled (GF) - extra lean breasts grilled with a balsamic glaze  ($8.75)

210 cal, 1 g fat, 85 mg chol, 41 g protein , 8 g ccarbs, 0 g fiber  gf

Stir Fry– chicken seared in our wok w/ steamed vegetable mix (mushrooms, water chestnuts, snow peas, broccoli, carrots, onions & peppers), brown rice, teriyaki sauce  ($9.50)

490 cal, 2 g fat, 85 mg chol, 48 g protein, 62 g carbs, 5 g fiber

SEAFOOD

Grilled Salmon (GF)  - Atlantic farmed center cut, 7 oz.lightly marinated and grilled ($10.00)

Grilled Tuna  (GF) - Sushi grade yellowfin, 7 oz. (med rare) lightly marinated and grilled ($11.00)

Broiled Schrod - Boneless, filet cut. Fresh 8 oz. - broiled w/light seasoned crumbs ($9.50)

Add a Sauce
Latino  (GF)   - broiled w/ a mango salsa -    (add .50)

Cajun   (GF)   - broiled w/ a Cajun spices -    (add .25)

Asian Thai   -      broiled w/ Thai chili sauce -  (add .50)

SIDES FOR ENTREES

Brown Rice (150 cal)
Green Beans (40 cal)
Mixed Greens (70 cal)
Steamed Broccoli (60 cal)
Fresh Fruit (70 cal)

Harvest Blend  - Quinoa, Farro & Brown Rice Seasonal Veggies -Orange & yellow carrots, broccoli & sugar snap peas (80)

Stir Fry Veggies  - Mushrooms, water chestnuts, snow peas, broccoli, carrots, onions & peppers  (90 cal)

* Extra sides—$1.99

All above sides are Gluten Free  w/ the exception of  Stir Fry Veggies and Harvest Blend

SALADS

Grilled Salmon Salad  (GF)   ($9.25)
Grilled Atlantic salmon, shredded romaine lettuce, green & red peppers, cucumbers, celery, shredded carrots, capers and a champagne vinaigrette dressing

490 cal, 34 g fat (5 saturated), 65 mg chol, 20 g carbs, 7 g fiber, 26 g protein

Apple Walnut Chicken Salad  (GF)  ($8.75)
Shredded iceberg lettuce, toasted walnuts, gorgonzola cheese, sweet dried cranberries, golden delicious apple slices & a cran-raisin vinaigrette dressing

500 cal, 36 g fat (10 saturated), 25 mg chol 38 g carbs, 5 g fiber, 10 g protein

Steak Tip Salad  (GF)  ($9.50)
Grilled lean tips over shredded romaine lettuce,  gorgonzola cheese, grilled red peppers, caramelized  onions and grilled mushroom caps tossed in low fat burgundy wine vinaigrette dressing

500 cal, 31 g fat (12 saturated), 90 mg chol 23 g carbs, 4 g fiber, 31 g protein

Detox Chopped Salad (GF)  ($9.25)
Kale, cabbage, jicama, carrots, broccoli, grapes,  blueberries & strawberries in pomegranate dressing, topped with grilled salmon

690cal, 38g fat (7 saturated), 125 mg chol ,39 g carbs, 9 g fiber, 50g protein

Thai Chicken Salad  ($8.75)
Grilled Chicken, shredded carrots, cucumbers, red & green peppers, water chestnuts, onions, baked crispy noodles  & spicy peanut dressing on a mix of mesclun greens

440 cal,  12g fat,  40mg chol,  27g protein, 43g carbs,  8 g fiber

SANDWICHES & WRAPS

Teriyaki Chicken Wrap ($7.50)
Grilled chicken, teriyaki sauce, brown rice, seared peppers, onions & broccoli on our lo cal wrap

410 cal, 6 g fat, 40 mg chol, 37 g protein, 61 g carbs, 14 g fiber

Thai Chicken Wrap ($7.50)
Grilled chicken, jasmine rice, carrots, baked crispy noodles, cucumbers, spicy peanut sauce our lo cal wrap

460 cal, 12 g fat, 40 mg chol, 37 g protein, 61 g carbs, 14 g fiber

Southwest Wrap ($6.99)
Spicy black bean burger grilled with low fat cheddar cheese, shredded lettuce, tomato and guacamole in our lo cal wrap

390 cal,, 15 g fat, 15 mg chol, 27 g protein, 44 g carbs, 21 g fiber

Lettuce Wraps
w/ Crispy Beef  - ($8.50)
w/ Chicken       - ($7.75)
lettuce wraps w/ sweet  Asian garlic sesame sauce, red peppers, water chestnuts, baked crispy noodles, fresh cilantro & scallions in baby iceberg lettuce pockets

Beef  - 490 cal, 18 g fat, 95 mg chol, 33 g protein, 47 g carbs, 5 g fiber

Chicken - 430 cal, 10 g fat, 105mg chol, 35 g protein, 47 g carbs, 5 g fiber

 

BURGERS & BURRITOS

Thai Veggie Burger ($6.99)
Veggie Burger (contains mozzarella cheese) with Napa cabbage, cilantro, scallions, sweet Thai chili sauce & lime juice on a lo cal wheat flat bread

270 cal, 4 ½  g fat, 10 mg chol, 11 g protein, 52 g carbs, 11 g fiber

Turkey Burger ($6.99)
Lean ground white meat w/ seasonings, caramelized  onions, lettuce & tomato on a wheat kaiser roll
(add cheese .50)

350 cal, 5 g fat, 55 mg chol, 34 g protein, 45 g carbs, 6 g fiber

Wasabi Salmon Burger ($7.75)
Salmon, fresh ginger & seasonings grilled, topped w/cucumber wasabi slaw on a wheat kaiser roll

470 cal, 20 g fat, 75 mg chol, 37 g protein, 39 g carbs, 6 g fiber

Veggie Burger ($5.99)

Veggie burger (contains mozzarella cheese) with seasonings, spicy sauce, lettuce and tomato on a wheat flat bread

220 cal, 5 g fat, 10 mg chol, 11 g protein, 39 g carbs, 10 g fiber

Fish Burritos ($8.50)
Broiled schrod w/lettuce, tomato, guacamole, mango salsa, spices and low fat cheddar cheese in crisp tortilla rollups

480 cal, 21 g fat, 80 mg chol, 48 g protein, 33 g carbs, 15 g fiber

Beverages
Ask about our current beverage selections
Now serving Stubborn Craft Soda!

♥ symbol = LOW SODIUM..meals & main dishes: 140mg or less per 100g

GF symbol = a GLUTEN FREE menu item

ALL IN ONE BOWLS

Buffalo Bowl  ($6.99)
Harvest blend (brown rice, farro & quinoa) celery, carrots, Buffalo sauce, Bleu cheese and citrus sour cream

350 cal, 9 g fat, 20 mg chol, 11g  protein, 49 g carbs, 7 g fiber

Baja Bowl  ($6.99)
Harvest blend (brown rice, farro & quinoa) black beans, corn, tomatoes, red pepper, jicama, scallions, cilantro, cheese and our spicy Southwestern Baja sauce.

500 cal, 11 g fat, 15mg chol, 10  g  protein, 88 g carbs, 10 g fiber

Bangkok Bowl  ($6.99)
Jasmine rice, orange & yellow carrots, broccoli, sugar snap peas, cucumber, spicy Thai peanut sauce and Asian slaw, garnished with toasted coconut & crushed peanuts.

490 cal, 18g fat, 0 mg chol, 19 g  protein, 66 g carbs, 6 g fiber

Mediterranean Bowl  ($6.99)
Harvest blend (brown rice, farro & quinoa) bell peppers, plum tomatoes, artichoke hearts, red onions, roasted garlic, Kalamata olives, in a Greek vinaigrette, topped with feta cheese and a cucumber mint yogurt sauce.

Add a Protein
Grilled Chicken  (GF)  ($2.50)
Grilled Salmon  (GF)  ($4.50)
Seared Tuna  (GF)  ($4.99)
Grilled Beef Tips (GF)  ($4.99)

Korean Spicy Beef Bowl  ($11.25)
Grilled tender beef tips in a sweet & spicy Korean sauce over peppers, water chestnuts, carrots, broccoli & Jicama served over jasmine rice, garnished with scallions.

FROZEN YOGURT

Self-serve ..…$.54/oz.

Over 50 toppings w/ 12 flavors of yogurt,   sorbet, gelato & ice cream!