A lot of people that I speak with that are trying to lose weight think they are doing the right thing by eating a salad when they go out to lunch or dinner. What they don’t realize is that salads in places like Chili’s as an example have tons of extra calories, fat, preservatives and salt. The ingredients that these restaurants use are low quality so they can make the most profit. Needless to say, I’m sure people making your salad aren’t following the strictest sanitary rules either. Let’s take a peak at Chili’s Chicken Caesar Salad….sounds safe and healthy right?

Chicken Caesar Salad
Calories 650
Fat 43
Saturated Fat 7
Carbs 28
Protein 39
Fiber 5
Sodium 1600

To put things in perspective, no one should consume more than 2300 milligrams of sodium a day. Those who are age 51 and older and those who are African American (almost half of the U.S. population) or have high blood pressure, diabetes or chronic kidney disease should consume no more than 1,500 milligrams per day. I would say 1600 milligrams of sodium in a salad that is supposed to be healthy is crazy.

Now onto the fat – Adult females should limit their consumption to 27 g of total fat. Adult males 36 g . Young children 18 g of fat. No wonder people can’t lose weight with 43 grams of fat from a salad!!!!!!

So why not make a tasty, sanitary, healthy salad at home?

Cajun Chicken Salad

Thinly coat each chicken cutlet with olive oil
Season chicken with salt, pepper, garlic powder, onion powder and cajun seasoning  (both sides)
Coat your pan with olive oil and cook chicken
Cut chicken cutlets into bite sized strips
Wash lettuce (not iceberg) and put in a bowl
Add your favorite fruits and vegetables (I like carrots, cucumbers, cranberries and red peppers)
Add chicken to salad once it has cooled

Salad Dressing

Sorry I have no measurements here – you’re smart, you’ll figure it out
Add extra virgin olive oil (enough so lettuce is lightly coated)
Add balsamic vinegar (half the amount of olive oil)
Season with salt, pepper, garlic powder and oregano
Mix and serve