This is the text version of Hungry Girl. 
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<br>Hungry Girl Today: 10.16.08 
<br>
<br>WEEKLY WEIGH-IN 
<br>
<br>Being known for bread, bread, and more bread, it's no surprise that a meal 
<br>at Panera can rack up calories pretty fast. We're here to get you through the 
<br>wild (and delicious) world of Panera! 
<br> 
<br>
<br>Rules To Chew By...
<br>
<br>* Half-orders are a good thing. And Panera offers them for salads and 
<br>sandwiches. Nice! 
<br>
<br>* Ask to swap Ciabatta or Foccacia bread for, you know, just about anything 
<br>else, and it will be lower in fat. We suggest something with "Whole Grain" in 
<br>the name. 
<br>
<br>* "You Pick Two" is probably the BEST thing Panera has going on. Pick two 
<br>items -- a half-sandwich, half-salad, and/or a bowl of soup -- and you'll be 
<br>eating in well-rounded style! 
<br>
<br>* When it comes to sandwiches, why not ditch the top half of the bread, and 
<br>enjoy the thing open-faced? You'll save a lot of calories that way, and you'll 
<br>never miss that bread. 
<br>
<br>* Always custom-order your salad by selecting your salad dressing! Some 
<br>dressings have INSANE amounts of calories and fat, and that can ruin an 
<br>otherwise perfectly good salad. We handpicked the best dressings below.  
<br>  
<br>
<br>
<br>A School of Salads
<br>
<br>If we were giving the peeps at Panera a report card, their salads would get 
<br>a "Needs Improvement". They've got the right idea, but we've got tips to 
<br>help them fulfill their potential. Here's the 411 on our favorites... 
<br>
<br>Add Chicken to Almost Any Salad! 
<br>For Full Salad: 110 - 120 calories, 1g fat, 24g protein -- POINTS&reg; value 2* 
<br>For Half Salad: 50 - 60 calories, 0g fat, 12g protein -- POINTS&reg; value 1* 
<br>
<br>The chicken here is lean, boneless, and skinless, so go for it. And if you're 
<br>feeling crazy, get extra chicken in place of those fatty extras, like nuts and 
<br>cheese. (It may cost a little more, but it's so worth it!) Swapping protein for 
<br>fatty stuff is one of our little salad secrets. 
<br>
<br>Classic Salad (without dressing) 
<br>Full: 40 calories, 1g fat, 10g carbs, 4g fiber, 3g protein -- POINTS&reg; value 0* 
<br>Half: 30 calories, 0g fat, 5g carbs, 2g fiber, 1g protein -- POINTS&reg; value 0* 
<br>
<br>You can't go wrong with this veggie-loaded basic. Tomatoes, cukes, and red 
<br>onions on top of mixed field greens and romaine. A perfect candidate for 
<br>topping with chicken! 
<br>
<br>Fandango Salad (without dressing) 
<br>Full: 340 calories, 27g fat, 15g carbs, 5g fiber, 13g protein -- POINTS&reg; value 
<br>8* 
<br>Half: 175 calories, 14g fat, 8g carbs, 2g fiber, 6g protein -- POINTS&reg; value 
<br>4*
<br>
<br>If you lose the cheese and nuts (or just go easy on 'em), you'll save loads of 
<br>fat and calories, and you'll still have a salad full of field greens, romaine, and 
<br>mandarin oranges. Yum! 
<br>
<br>Asian Sesame Chicken Salad (without dressing) 
<br>Full: 320 calories, 11g fat, 25g carbs, 5g fiber, 32g protein -- POINTS&reg; value 
<br>7* 
<br>Half: 165 calories, 6g fat, 13g carbs, 2g fiber, 16g protein -- POINTS&reg; value 
<br>3*
<br>
<br>Not too bad. Nix the crispy wonton strips and you'll save a slew of calories 
<br>and fat grams. This sassy salad'll still be stocked with citrus-herb chicken, 
<br>cilantro, almonds, sesame seeds, and lotsa romaine lettuce. 
<br>
<br>Greek Salad (without dressing) 
<br>Full: 220 calories, 15g fat, 14g carbs, 6g fiber, 10g protein -- POINTS&reg; value 
<br>5*
<br>Half: 110 calories, 8g fat, 6g carbs, 3g fiber, 5g protein -- POINTS&reg; value 2* 
<br>
<br>Go Greek with vine-ripened tomatoes, feta cheese, peperoncini, red onions, 
<br>and Kalamata olives, all on top of romaine. You can shave some fat and 
<br>calories off this one by eating only half the feta and olives.  
<br> 
<br> 
<br> 
<br>Dressing Appropriately...
<br>
<br>Fat-Free Raspberry Dressing 
<br>For Full Salad: 30 calories, 0g fat, 8g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 1* 
<br>For Half Salad: 15 calories, 0g fat, 4g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 0* 
<br>
<br>Fat-Free Reduced-Sugar Poppyseed Dressing 
<br>For Full Salad: 15 calories, 0g fat, 4g carbs, 1g fiber, 0g protein -- POINTS&reg; 
<br>value 0* 
<br>For Half Salad: 5 calories, 0g fat, 2g carbs, 1g fiber, 0g protein -- POINTS&reg; 
<br>value 0* 
<br>
<br>Light Buttermilk Ranch 
<br>For Full Salad: 80 calories, 4g fat, 9g carbs, 1g fiber, 1g protein -- POINTS&reg; 
<br>value 2* 
<br>For Half Salad: 40 calories, 2g fat, 4g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 1* 
<br>
<br>Meyer Lemon Vinaigrette 
<br>For Full Salad: 60 calories, 2g fat, 9g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 1* 
<br>For Half Salad: 30 calories, 1g fat, 5g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 1* 
<br>
<br>Reduced-Sugar Asian Sesame Vinaigrette 
<br>For Full Salad: 90 calories, 8g fat, 6g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 2* 
<br>For Half Salad: 45 calories, 4g fat, 3g carbs, 0g fiber, 0g protein -- POINTS&reg; 
<br>value 1* 
<br>
<br>Dressing Disasters! 
<br>Avoid the Balsamic, White Balsamic Apple, Caesar, Greek, and Cherry 
<br>Balsamic dressings. Those each contain 60 - 110 calories and 5 - 12g fat 
<br>(POINTS&reg; value 2 - 3*) for a half-salad serving, and they've got 130 - 220 
<br>calories and 10 - 24g fat (POINTS&reg; value 3 - 6*) for a full-salad serving!  
<br> 
<br> 
<br>
<br>Sandwiches Worth Saving
<br>
<br>Many of the full-sized sandwiches have 700 - 1,000+ calories, SO ALWAYS 
<br>stick with the half. These particular sandwiches have their hearts in the right 
<br>place, but they need a little HG guidance. Check out our picks and tips... 
<br>
<br>Smoked Turkey Breast Sandwich on Sourdough Bread 
<br>Half: 240 calories, 9g fat, 25g carbs, 1g fiber, 15g protein -- POINTS&reg; value 
<br>5* 
<br>
<br>This doesn't need much tweaking at all, and we love that the turkey is 99% 
<br>fat-free. Just swap the mayo for extra mustard, and those fat grams will 
<br>whittle down to practically nothin'! 
<br>
<br>Mediterranean Veggie Sandwich on Tomato Basil Bread 
<br>Half: 310 calories, 7g fat, 51g carbs, 5g fiber, 11g protein -- POINTS&reg; value 
<br>6*
<br>
<br>This one sounds straight-up GOOD as is. Zesty peppers, feta cheese, 
<br>cucumbers, cilantro hummus, and more. It's one of the lightest options 
<br>straight off the board. Yum! 
<br>
<br>Smoked Ham & Swiss on Stone-Milled Rye Bread 
<br>Half: 390 calories, 16g fat, 38g carbs, 3g fiber, 22g protein -- POINTS&reg; 
<br>value 9* 
<br>
<br>Okay, we know the stats look high, but hear us out. This thing features 96% 
<br>fat-free smoked ham, a total deli score. So skip the mayo (and maybe even 
<br>the Swiss), and you'll have a great sandwich on your hands! 
<br>
<br>Chicken Salad Sandwich on Whole Grain Bread 
<br>Half: 290 calories, 13g fat, 35g carbs, 8g fiber, 15g protein -- POINTS&reg; 
<br>value 6* 
<br>
<br>Not the best, but not too bad -- especially for a deli salad sandwich. This 
<br>one's made with all white meat, red onions, mayo, and spicy mustard. If 
<br>you're craving creamy deli salad, it's certainly better than the tuna, which 
<br>packs 23g fat into a half-serving!  
<br>
<br> 
<br> 
<br>Souper Dooper!
<br>
<br>Plenty of good stuff to spoon here... 
<br>
<br>Low-Fat Vegetarian Garden Vegetable 
<br>90 calories, 1g fat, 17g carbs, 3g fiber, 4g protein -- POINTS&reg; value 1* 
<br>
<br>Low-Fat Vegetarian Black Bean 
<br>150 calories, 1g fat, 28g carbs, 6g fiber, 8g protein -- POINTS&reg; value 2* 
<br>
<br>Low-Fat Chicken Noodle 
<br>100 calories, 2g fat, 16g carbs, 1g fiber, 6g protein -- POINTS&reg; value 2* 
<br>
<br>French Onion (without cheese and croutons) 
<br>90 calories, 3g fat, 13g carbs, 1g fiber, 2g protein -- POINTS&reg; value 2* 
<br>
<br>Soup Shock! 
<br>Do NOT slurp the Baked Potato, Broccoli Cheddar, Cream of Chicken & Wild 
<br>Rice, Vegetarian Creamy Tomato Soup with or without croutons, French 
<br>Onion WITH cheese & croutons, New England Clam Chowder, or Vegetarian 
<br>Summer Corn Chowder. Those each contain 200 - 320 calories and 10 - 28g 
<br>fat (POINTS&reg; value 4 - 9*) per serving. Eeeks!  
<br>
<br> 
<br> 
<br>Side Show
<br>
<br>All salads, sandwiches, and "You Pick Two" orders come with a choice of 
<br>side. The baked chips and apple are both awesome options, but skip the 
<br>baguettes. And for a little extra, you can get a small fruit cup off the salad 
<br>menu.
<br>
<br>Fresh Fruit Cup 
<br>Small: 70 calories, 0g fat, 19g carbs, 1g fiber, 1g protein -- POINTS&reg; value 
<br>1*
<br>Large: 150 calories, 0g fat, 37g carbs, 2g fiber, 2g protein -- POINTS&reg; value 
<br>3*   
<br>
<br>  
<br>       
<br>The Skinny on Breakfast
<br>
<br>Hmmm, how do we say this? There are really no great breakfast options at 
<br>Panera, the one exception being that large fruit cup (we like that!). The 
<br>pastries are crazy-high in calories. The egg souffl&eacute;s are... well, egg souffl&eacute;s, 
<br>with around 30g fat each. Even if you got a plain bagel and topped it with 
<br>reduced-fat veggie cream cheese (the lightest option they have), it would still 
<br>run you 370 calories and 6.5g fat. Not worth it for a boring breakfast. Just 
<br>say no! 
<br> 
<br>
<br>To see the accompanying visuals and links, go to: 
<br>https://www.hungry-girl.com/thursdaypreview.php?newsletterid=1573 
<br>
<br>-- 
<br>You Will Survive! The HG cookbook is packed with SOOO many survival 
<br>guides for eating out. Chinese food! Coffee shops! Even airplanes! And (of 
<br>course!) it's loaded with delicious, guilt-free recipes. Order online or grab 
<br>your copy from the nearest bookstore!
<br>
<br>CHEW ON THIS: 
<br>Today, October 16th, is World Food Day. So eat things... Woohoo!
<br>
<br>Share this Panera survival guide with pals who grab lunch on the go. 
<br>Click "send to a friend" NOW, NOW, NOW!!!
<br>https://www.hungry-girl.com/send/sendfriend.php?nid=1573&idate=10-16-08 
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<br>*The Points&reg; values for these products and/or recipes were calculated by 
<br>Hungry Girl and are not an endorsement or approval of the product, recipe 
<br>or its manufacturer or developer by Weight Watchers International, Inc., the 
<br>owner of the Points&reg; registered trademark. 
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