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Baja Fresh Salads & Side Items
 Calories, Carbs, Fat, Protein

Written by Sky Taylor, Diet Bites

Salty, Unhealthy - Almost All Menu Items

Nothing fresh about the calories, fat and sodium packed into these menu items. We have all the nutritional data posted below.

If you want to swell-up like a hump-backed whale, then dive in; if you'd rather feel healthy and de-bloated for the rest of your day - dive into our healthy salad recipes below.

Chef's Skinny Salad Recipe

Low Calorie Recipes that are Budget Friendly, Inexpensive, Cheap & Easy to Prepare with Minimal Ingredients

An arsenal of flavor can be found in our tasty chef's salad.

The key to keeping calories and fat in check is to use lean meats, skim versions of cheese and to go light on the salad dressings.

Mix and enjoy the following for about 250 calories using light dressing, skim cheese and 4 cups of baby spinach.

Chef's Skinny Salad Recipe

baby spinach, raw - use as much as you desire

1 small chopped tomato

3 ounces of your favorite lean meats, chopped

3 black or green olives (optional)

1 boiled egg, sliced

1 Tablespoon of grated cheese

light salad dressing (40 calories or less serving)

Orange Chicken Salad Diet Recipe

This recipe is so delicious and can be made in a flash with minimal ingredients. In addition, you can personalize the salad to suit your tastes.

For example, if you prefer whole cranberry sauce over jelled - that works well, too. Or if you don't like cranberry sauce then opt for strawberry preserves or jam - or simply use the orange marmalade.

Ingredients for Orange Chicken Sandwich:

1 teaspoon of jelled cranberry sauce mixed with 1 teaspoon of orange marmalade

Thin, lean deli chicken (or turkey)

Lettuce Leaf

Tomato  

Mix and serve on toasted Wheatberry bread.  Serves one for about 300 calories.

The use of lettuce and tomato adds a healthy burst from the Vegetable Group. The lean chicken lives in the Protein Group and the bread in the Grain Group. Cranberries are part of the healthy Food Group. Serve with a glass of skim or low fat milk - and we've covered all the food groups. How nutritious is that?

BEANS & CHEESE

Menu Item: Watch the sodium content in addition to the calories.

Kcals

Tlt Fat g

Sat Fat g

Trans Fat g

Protein g

Carb g

Fiber g

Salt g

Breaded Fish

1030

41

18

1.5

54

108

20

1990

Carnitas

1010

42

20

1

59

98

21

2370

Chicken

970

35

18

1

67

96

21

2230

Grilled Veggie

800

33

17

1

32

94

16

1880

Mahi Mahi

960

35

18

1

65

96

20

1930

No Meat

840

33

17

1

39

96

20

1790

Shrimp

950

34

17

1

61

96

20

2320

Steak

1030

43

21

1.5

64

97

20

2350

SOUPS

Menu Item: Watch for sodium overload.

Kcals

Tlt Fat g

Sat Fat g

Trans Fat g

Protein g

Carb g

Fiber g

Salt g

Tortilla Soup without Chicken

270

14

4

0

8

29

4

2600

Tortilla Soup with Chicken

320

14

4

0

17

29

4

2760

SALADS & SALAD DRESSINGS

Menu Item: Watch for sodium overload.

Kcals

Tlt Fat g

Sat Fat g

Trans Fat g

Protein g

Carb g

Fiber g

Salt g

Chipolte Glazed ChickenSalad

590

22

6

1

47

54

11

1110

Chipolte Salad -Steak

700

31

11

2

54

54

9

1140

Chipolte Salad -Carnitas

640

30

10

1.5

38

56

10

1280

Chipotle Vinaigrette

110

9

1

0

0

8

0

490

Olive Oil Vinaigrette

290

31

4.5

0

0

2

0

290

Ranch Dressing

260

26

6

0.5

2

4

0

470

Fat Free Salsa Verde

15

0

0

0

0

3

1

370

SIDE-BY-SIDE™

Menu Item: Lots of protein.

Kcals

Tlt Fat g

Sat Fat g

Trans Fat g

Protein g

Carb g

Fiber g

Salt g

Carnitas

570

40

13

0

46

16

8

1560

Chicken

500

27

8

0

60

12

9

1310

BAJA FRESH SIDE ITEMS

Menu Item: Some good choices, some not so good.

Kcals

Tlt Fat g

Sat Fat g

Trans Fat g

Protein g

Carb g

Fiber g

Salt g

Black Beans

360

2.5

1

0

23

61

26

1120

Breaded Fish

390

16

2.5

1.5

30

25

0

410

Carnitas

300

16

6

0

35

4

2

1010

Chicken

230

3.5

0.5

0

48

0

2

760

Chips and Guacamole

1340

83

8

2.5

21

141

20

950

Chips and Salsa Baja

810

37

4

1.5

13

98

14

1140

Corn Tortilla Chips, 5 ounce side order

740

34

3.5

1.5

10

90

9

170

Corn Tortilla Chips, 1 1/2 ounce side order

210

9

1

0

3

29

3

55

Guacamole, 3 ounces 

110

13

1

0

2

5

2

270

Guacamole, 8 ounces/1 cup 

310

35

3

0

6

14

6

710

Mahi Mahi

210

3

1

0

44

1

0

240

Pico de Gallo, 8 ounces/1 cup

50

0.5

0

0

2

12

3

890

Pinto Beans

320

1

0

0

19

56

21

840

Pronto Guacamole!™

560

34

3

1

9

60

8

370

Rice

280

4

0.5

0

5

55

4

980

BAJA FRESH MENU ENTREES, BEST CHOICES BASED ON KCALS, FAT

Menu Item

Kcals

Tlt Fat g

Sat Fat g

Trans Fat g

Protein g

Carb g

Fiber g

Salt g

Rice and Beans Plate

420

5

1.5

0

18

72

18

1320

Salsa Baja, 8 ounces/1 cup

70

2.5

0

0

2

7

4

970

Salsa Roja, 8 ounces/1 cup

70

1

0

0

3

13

4

1080

Salsa Verde, 8 ounces/1 cup

50

0

0

0

2

11

3

1170

Shrimp

150

2

0.5

0

31

1

0

740

Side Salad

130

6

1.5

0

5

16

4

430

Steak

330

14

6

1

48

0

0

670

Tostada Shell

490

28

3.5

0.5

7

44

4

600

Veggie Mix

110

0

0

0

3

24

6

330

Steak

620

42

14

1

55

14

6

1550

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