A Closer Look at the Bourbon Chicken's Nutritional Profile
When assessing whether a restaurant dish like Applebee's Bourbon Street Chicken is healthy, it's crucial to look beyond the initial protein source. A seemingly lean chicken and shrimp combination can quickly become a nutritional landmine due to cooking methods, sauces, and accompanying side dishes. The core issue with this particular menu item lies in its calorie count, high sodium levels, and fat content.
The Calorie and Macronutrient Breakdown
The most recent nutritional information from sources like Nutritionix and Eat This Much indicates that Applebee's Bourbon Street Chicken & Shrimp has a calorie count of approximately 800 per serving. While a substantial portion of these calories comes from a healthy source—the dish is high in protein with around 56g—the rest comes from less desirable macronutrients.
- Fat: One serving contains about 44g of total fat, which is over half of the daily recommended intake for most people. A significant portion of this is saturated fat, with around 10g, contributing to 50% of the daily value.
- Carbohydrates: The dish contains approximately 47g of total carbohydrates, mainly from the sauce and the accompanying side of garlic mashed potatoes. While not as high as some pasta dishes, this still contributes a notable amount of energy.
- Protein: With 56g of protein, the dish is an excellent source of this vital macronutrient. This high protein content is one of its few redeeming nutritional qualities.
The Hidden Sodium Problem
One of the most alarming aspects of this dish is its extraordinarily high sodium content. Applebee's Bourbon Street Chicken & Shrimp contains about 2610mg of sodium per serving, which is more than the recommended daily limit for most adults. High sodium intake can contribute to issues like high blood pressure and heart disease, especially over time. This makes the dish particularly unsuitable for individuals on low-sodium diets or those concerned about cardiovascular health.
Ingredients and Preparation
The Cajun seasoning, buttery garlic sauce, and sautéed vegetables all contribute to the calorie and sodium counts. The addition of mashed potatoes further increases the overall carbohydrate and fat content. While the core ingredients—chicken and shrimp—are healthy and lean on their own, the way they are prepared and served elevates the nutritional load to an unhealthy level for regular consumption.
Comparison Table: Applebee's Bourbon Chicken vs. a Healthier Option
| Nutritional Aspect | Applebee's Bourbon Street Chicken & Shrimp | Grilled Chicken with Vegetables (Healthier Alternative) |
|---|---|---|
| Calories | ~800 calories | ~400-500 calories (estimated) |
| Total Fat | ~44g | ~15-20g (less saturated fat) |
| Saturated Fat | ~10g (50% DV) | ~3-5g (15-25% DV) |
| Sodium | ~2610mg (113% DV) | ~600-800mg (estimated) |
| Protein | ~56g | ~40-50g |
| Dietary Fiber | ~6g | ~8-12g (more vegetables) |
Healthier Strategies for Dining at Applebee's
While the standard Bourbon Street Chicken is not a healthy choice, you can still enjoy a meal at Applebee's without derailing your diet. One dietitian recommended opting for lean protein with vegetable sides.
- Modify Your Order: Request the Bourbon Chicken be prepared without the butter and with minimal sauce. Ask for the sauce on the side to control your intake. You could also request it with a different side.
- Choose Leaner Options: Consider menu items like the Cedar Salmon or shrimp wonton stir-fry, which are generally lower in calories and fat.
- Focus on Lean Protein: Prioritize dishes featuring grilled, baked, or broiled protein, such as chicken breast or fish, over heavily sauced or fried items.
- Swap Your Sides: Ditch the mashed potatoes and opt for healthier sides like steamed vegetables, side salads with a light dressing, or roasted potatoes instead of fried.
- Control Your Portions: Restaurant portions are often oversized. Consider eating only half your meal and saving the rest for later. You can also share an entree with a dining companion.
Conclusion
Based on its high calorie count, excessive sodium content, and considerable fat per serving, Applebee's Bourbon Street Chicken is definitively not a healthy menu item. While it does provide a significant amount of protein, the overall nutritional profile makes it a poor choice for those with health-conscious goals, especially regarding heart health. By being mindful of ingredient swaps, making smarter menu selections, and managing portion sizes, diners can enjoy a meal at Applebee's that aligns better with their dietary needs.
For more detailed nutritional information on restaurant meals, you can consult databases like Eat This Much.
