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  ($8.95)

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  ($9.75)

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

Fajita – grilled chicken, onions, peppers, cheddar cheese, salsa, Cajun seasoning, fat free sour cream  ($9.75)

410 cal, 12 g fat, 105 mg chol, 54 g protein, 28 g carbs, 8 g fiber

SEAFOOD

Grilled Salmon (GF)  - Atlantic farmed center cut, 7 oz.lightly marinated and grilled ($10.50)

Grilled Tuna  (GF) - Sushi grade yellowfin, 7 oz. (med rare) lightly marinated and grilled ($11.50)

Broiled Schrod - Boneless, filet cut. Fresh 8 oz. - broiled w/light seasoned crumbs ($10.00)

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—$2.50

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

SALADS

Grilled Salmon Salad  (GF)   ($9.75)
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)  ($8.95)
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)  ($9.95)
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)  ($9.50)
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  ($8.95)
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 ($7.95)
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 ($7.95)
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 ($7.50)
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  - ($8.95)
w/ Chicken       - ($8.25)
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 ($7.25)
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 ($7.50)
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 ($8.25)
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 ($6.25)

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 ($8.75)
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

(SPECIAL) Quinoa Burger  ($7.99)    quinoa, portabello, kale and smoked mozzarella burger topped with guacamole, corn black bean relish, lettuce, tomato & a lime cilantro sauce on a toasted bun

490 cal, 16 g fat, 30 mg chol, 22 g protein, 65 g carbs, 11 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  ($7.25)
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  ($7.25)
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  ($7.25)
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  ($7.25)
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)  ($2.75)                                                        Tofu (GF)                     ($2.50)                                                    Grilled Salmon  (GF)   ($4.75)
Seared Tuna  (GF)        ($5.25)
Grilled Beef Tips (GF)  ($5.25)

Korean Spicy Beef Bowl  ($11.99)
Grilled tender beef tips in a sweet & spicy Korean sauce over peppers, water chestnuts, carrots, broccoli & Jicama served over jasmine rice, garnished with scallions.

(SPECIAL) Poke Bowl  ($10.50)
Your choice of chilled sushi grade tuna OR seared tofu tossed in ‘SoWabi marinade’ (a soy based, rice vinegar wasabi marinade) over Asian rice topped with sesame seeds, seaweed salad, cucumber, shredded carrots, edamame, avocado and scallions.

FROZEN YOGURT

Self-serve ..…$.54/oz.

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