At Genghis Grill, you can customize your meal to contain exactly what you want. The restaurant is a Mongolian-style BBQ chain that allows you to fill a bowl with your desired ingredients and then watch it cook in front of you. You start by choosing a protein, and then you add seasoning, vegetables, sauce and starch. Learning more about what each ingredient contains will help you create a healthy meal in a bowl.
You can choose from poultry, beef, pork, seafood and tofu for your protein. Each of these choices is a good source of protein. The chicken contains 23 g of protein, 100 calories and .5 g of fat. Ham is lower in protein, with 7 g, but is also low in calories, with 60, and low in fat, with 2 g. Ham is quite high in sodium, with 630 mg. Sliced beef is a high-protein choice, with 12 g, and also has 82 calories and 3 g of fat per serving. Sausage is another high-sodium choice with 440 mg and is also high is calories, with 130, and fat, with 10 g. Pork has 160 calories, 8 g of fat and 22 g of protein. Marinated white fish is one of your lowest fat options, with 1 g, 69 calories and 15 g of protein.
After protein, you can select a seasoning that meets your individual tastes. Most of the seasonings contain a high amount of sodium for one serving, so use them sparingly. The lemon pepper contains 11 calories and 407 mg of sodium. The plain salt has 0 calories but contains 2,360 mg of sodium. Yellow curry salt is another option, with only 4 calories and 304 mg of sodium. Two lower salt options are citrus garlic herb with 5 calories and 57 mg of sodium, or black pepper with 11 calories and 0 mg of sodium.
Vegetables contain many important vitamins, such as vitamin A and vitamin C, and minerals, such as potassium and magnesium. Adding plenty of vegetables can also increase the fiber content of your meal for very few calories. Carrots contain 26 calories and 3 g of fiber per serving. Green beans have only 17 calories and 2 g of fiber. Bok choy and broccoli add 1 g of fiber, and onions add .5 g of fiber. Other vegetables, such as snap peas, squash, zucchini, water chestnuts, celery and mushrooms, will enhance your meal and add nutritional value as well.
After vegetables, you can choose your favorite sauce to complement what you have already added to your meal. The sauces contain a great deal of sodium, so use them sparingly. The Chili Garlic sauce has 570 mg of sodium for only 50 calories and 1 g of fat. Dragon Sauce has 100 calories, 0 g of fat and 470 mg of sodium. One of the most sodium- laden choices is the Island Teriyaki with 720 mg of sodium, but only 45 calories and 0 g of fat. The Red Curry Peanut sauce will add 80 calories and 4 g of fat to your meal, as well as 440 mg of sodium. One of your lowest sodium choices is the Sweet 'n Sour Sauce, with only 150 mg per serving.
The right starch can increase the fiber content of your meal but will add more than 100 additional calories to your meal, so stick to one serving. Steamed rice has 0 g of fat, 207 calories and almost 1 g of fiber. The brown rice is lower in calories, with 155, and higher in fiber, with 5 g per serving. Pasta will add 2 g of fiber to your meal, as well as 210 calories and 1 g of fat. Fried rice is the least healthy option, with 4 g of fat, 236 calories and 341 mg of sodium, but it does have 1.5 g of fiber in each serving.
A Mongolian-style BBQ restaurant, such as Genghis Grill, is one way to increase your intake of healthy proteins and vegetables, reports James A. Joseph, Daniel Nadeau and Anne Underwood, authors of "The Color Code: A Revolutionary Eating Plan for Optimum Health." Fill the majority of your bowl with vegetables, and stick to one serving of protein and starch to increase the overall nutritional value of your meal. Try to include a vegetable in each color of the rainbow to further increase the nutrition of your bowl. Use a small amount of seasoning and sauce in your meal to enhance the flavor without going overboard with sodium.
- Genghis Grill: Build Your Own Bowl
- "The Color Code: A Revolutionary Eating Plan for Optimum Health"; James A. Joseph, Daniel Nadeau and Anne Underwood; 2003