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09.02.05
 

 
We went to Kentucky Fried Chicken in search of healthy meal options...and once we were able to forget that the "F" stands for "fried," we actually found some. Check out some of our finds...   
Chicken Winners!

Honey BBQ Snacker (5 WW Points) & the Honey BBQ Sandwich (6 WW Points) -- We are major fans of pulled chicken sandwiches that are smothered in yummy BBQ sauce, and that's EXACTLY what KFC's Honey BBQ Snacker and Honey BBQ Sandwich are. Both feature soft chunks of chicken that are smothered in sweet BBQ sauce and placed on a soft bun.  Sooo yummy, and not too bad for you in the calorie and fat departments either. The snacker has just 220 calories, but it's a bit too small. Go for the regular sandwich. That one has 300 calories, 6g of fat and 1g fiber.  And if you eat only half the bun and you'll save yourself about 80 - 100 of those calories and make it 4 WW Points! (The chicken is the best part anyhow!)

Original Recipe Chicken Breast without skin and breading (3 WW Points) -- While we're THRILLED that this is actually an option at KFC, this hunk of chicken breast was a little on the dry side, and a LOT on the salty & peppery side.  The good news is, it has just 140 calories, 3 grams of fat, 410mg sodium, and packs in 29 grams of protein.  If you were to eat that same piece with the skin and greasy breading, it would set you back 340 calories and 19g fat. THAT is frightening!
The 411 on Salads...

Roasted Chicken Caesar Salad, no dressing (5 WW Points) - We really liked this salad. It's made with real parmesan cheese (not as good as the shaved parm at Burger King, but still yummy) and even though the chicken on the salad is just the original recipe breast we mentioned above, it definitely tasted more moist here. We enjoyed this salad dressing-free, but if you need some, try a little of the fat free ranch. It only has 35 calories per packet.  Naked, this salad's stats are: 220 calories, 9g fat, 6 carbs, 3g fiber, 29g protein. Pretty awesome!
 
Roasted BLT Salad, no dressing (4 WW Points) - This salad was surprisingly GREAT, too.  It consists of lettuce, tomato, and bacon -- real crumbled bacon -- not lame fake bacon bits (no offense, Bacos). It's also topped with the same moist roasted chicken chunks as the caesar. More than the caesar, we think this salad really benefits from some fat free ranch dressing. Remember, that dressing has just 35 calories. The salad alone has 210 calories, 7g fat, 8 carbs, 4g fiber, and 28g protein. Another winner!
Sides 'n Stuff

There are all sorts of options for sides at KFC. Here are the ones that deserve HG shout outs:

BBQ Beans (4 WW Points) - These beans ROCK!  They're sweet and cinnamony, and although they're a bit high in calories (230), we LOVE them!  A lot!  The up side?  They have 7g fiber, 8g of protein, and just 1g of fat!  We say eat half-- and dip your other items in some of the yummy sauce!

Green Beans (1 WW Point) - Not all that exciting, but they have just 50 calories.

Side Salads (1 WW Point) - For 15-50 calories, they're good filler.

Mashed Potatoes, no gravy (2 WW Points) -- Ok, they're not life-changing potatoes, but without gravy they have 110 calories, 4 grams of fat, 16 carbs, and 1g fiber.  Not terrible.  And the gravy only adds 20 calories & 0.5g fat, so go for it!
 
Corn on the Cob (1 WW Point) - For just 70 calories and 1.5 grams of fat, add a small piece to your meal.  Just be sure not to drown it in butter.

And For Dessert...

Lil Bucket Strawberry Shortcake (5 WW Points) - No one says you HAVE to have dessert at KFC, but if you absolutely need something sweet, this is the only guilt-free dessert option on the menu. This cute little 3.5 oz. cup o' cake, strawberry goo and whipped cream layers, is pretty darn good.  It's also very sweet so it's a good idea to share it (and the 200 calories and 6g of fat it contains) with a pal. Don't let the other Lil Bucket desserts fool you -- they have WAY more calories and fat. (That scary Lemon Creme one has 400 calories and 14g of fat!)
CHEW ON THIS:
Guess what?! September is National Chicken Month. Sounds like the perfect time to check out KFC!
 

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