Okay, it’s true that not all that many people have a dietician or nutritionist actually working with them to come up with a sensible diet plan. For most of us, we act as our own dietician.
But that doesn’t negate the fact that we have to be mindful about what we eat. We have to count calories, and note the amount of bad fat (saturated fat and trans fat), sodium, and added sugar we take in each day. That mindfulness can be problematic at a good restaurant, and especially one like Boston Market.
In terms of flavor, the food quality here is topnotch. And it isn’t even that expensive, as you pay just nearly $30 for a family meal.
So, if you’re determined to eat healthy, what should you order at Boston Market? Here are our suggestions:
Quarter White, Skinless Rotisserie Chicken
First off, avoid going with the half rotisserie chicken. Yes, it’s too much meat, and part of healthy heating is being mindful of portion size. It’s true that going for half the rotisserie chicken makes sense when you get a taste of it, because it’s really that good. But you have to stick to the quarter chicken.
Then you need to avoid the chicken skin as well. Without the chicken skin, you’re reducing the intake by 60 calories.
This order then leaves you with just 210 calories, merely 1.5g of saturated fat, no trans fat, and just 480mg of sodium. Meanwhile, you’re still getting in 40g of protein.
Add the garlic deal new potatoes and the fresh steamed veggies, and your total meal will get you less than 400 calories, about 2g of saturated fat, and 600mg of sodium. Now that’s healthy!
¼ Rack St. Louis Style BBQ Ribs
The same rule about the portion size applies to the ribs. Forget about the half-rack and get on with the quarter rack of the St. Louis Style BBQ Ribs. That way, you’re minimizing the “damage” to just 430 calories, 10g of saturated fat (no trans fat), 960mg of sodium, and 10g of sugar. Double all those numbers when you go with the half-rack, and it becomes more problematic.
If you’re worried that you won’t feel full with just this quarter rack, don’t forget that you still have some sides added to your meal. Get some sweet corn on the side, and that loads you up with 5g of fiber that helps you feel full for a longer time. Also, that sweet corn only adds 140 calories to the total calorie intake.
Half Roasted Turkey Carver
Turkey is generally among the healthier meats, which is why this time it’s okay to go for the half portion. You’re getting 23g of protein, with only 480 calories, 8g of saturated fat, no trans fat, and 2g of added sugar. This does come with 960mg of sodium, but that’s relatively benign compared to the 1,670mg of sodium you can get if you opted for the rotisserie turkey pot pie instead.
Add some steamed veggies to this, and your nutritionist can’t really complain.
Fresh Steamed Vegetables
We’ve already mentioned this as a side for your main dish, but it’s not a bad thing to emphasize by mentioning it again. This the unquestionably healthiest side option at Boston Market, with the dish including zucchini, carrots, and broccoli. It’s not completely bland, since you do get some salt and pepper plus olive oil to the mix.
Meanwhile, you’re limiting it to only 60 calories, zero saturated or tans fat, and just 40mg of sodium. Get two of these side dishes if you want to really feel full!
House Side Salad
Not all salads in fast-casual restaurants are actually healthy, but this one is. The house dressing doesn’t pile on the calories, so you’re only getting 200 calories for this. Then you only get 3g of saturated fat, no trans fat, and a tolerable 350mg of sodium.
It’s true that this salad doesn’t really contain a lot of fiber with just 2g of it. And as there’s no meat with this salad, you’re only getting 4g of protein. But you actually get most of your protein with your main dish, and the low-calorie intake makes this a nice, healthy choice.
Single Chocolate Brownie
Of course, the healthiest option for you at Boston Market is to forget about dessert altogether. The truism that there’s really no healthy dessert option in the fast-food and fast-casual restaurant industry may be an exaggeration, but it’s only a slight exaggeration.
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But then again, studies show that eating healthy all the time may not be sustainable for most people. Sometimes it’s okay to indulge in somewhat unhealthy foods, to soothe the soul.
Thus, we have this single chocolate brownie as your best dessert option, although you might call it the least problematic dessert as well. It’s adding 340 calories to your total intake, while adding 39g of sugar and 180mg of sodium.
That this is the healthiest dessert on the menu means that the other dessert options at Boston Market have worse numbers in terms of calories, sodium, and added sugar. So, you really have to be careful when it comes to dessert, and that applies to any restaurant you might visit from here on out!