Bourbon Street Chicken is a popular chicken dish found at many restaurants. It typically consists of chicken breasts that are breaded and deep fried, then topped with a sweet and tangy sauce. But how many calories are actually in this indulgent comfort food dish? Keep reading to find out.
Calories in Fried Chicken
To determine the calories in Bourbon Street Chicken, we first need to look at the calories in the fried chicken itself. Chicken breast tends to have around 100-200 calories per 100g, depending on whether it is with or without skin.
When chicken is breaded and deep fried, it adds a significant amount of calories. Breadcrumbs add carbohydrates, while frying adds a lot of fat and calories.
A typical breaded and fried chicken breast contains around 200-300 calories per 100g. So for an average 170g fried chicken breast, that equates to around 340-510 calories just for the fried chicken alone.
Calories in Bourbon Sauce
In addition to the fried chicken, we also need to factor in the Bourbon sauce. The ingredients in Bourbon sauce vary by recipe, but typically contain:
- Bourbon – around 70 calories per ounce
- Brown sugar – around 15 calories per teaspoon
- Butter – around 100 calories per tablespoon
- Worcestershire sauce – around 20 calories per tablespoon
- Tomato paste – around 20 calories per tablespoon
- Vinegar
- Spices
Overall, a 3-4 ounce serving of Bourbon sauce likely provides around 150-200 additional calories.
Total Calories in Bourbon Street Chicken
Putting this all together:
| Food | Calories (Average) |
|---|---|
| 170g breaded, fried chicken breast | 425 |
| 4oz Bourbon sauce | 200 |
| Total | 625 |
So on average, a serving of Bourbon Street Chicken contains around 625 calories. This is just an estimate – the actual amount can vary based on the restaurant’s recipe, cooking methods, and portion sizes.
At over 600 calories, Bourbon Street Chicken packs quite a caloric punch. The combination of fried chicken and buttery, sugary sauce adds up quickly. It’s a tasty indulgence but one to enjoy in moderation on a healthy diet.
Ways to Make Bourbon Street Chicken Healthier
If you want to enjoy the flavor of Bourbon Street Chicken but cut some of the calories, here are some tips:
- Use chicken breast without skin and remove any visible fat to reduce the amount of saturated fat.
- Try baking the chicken instead of frying to eliminate the oil and fat from frying.
- Use whole wheat or panko breadcrumbs for the coating to add more fiber.
- Make the sauce with low-fat butter or olive oil instead of regular butter.
- Use less sugar in the sauce or try honey or maple syrup instead.
- Boost the flavor with extra garlic, onions, herbs and spices to cut back on salt.
- Serve smaller portions of 3-4oz chicken with 1-2oz of sauce.
- Pair it with a side salad instead of fries or potato to increase nutrients.
With some simple substitutions and smart portion control, you can still enjoy the Bourbon Street Chicken experience while doing your waistline a favor.
Nutrition Facts of Bourbon Street Chicken
Now that we’ve covered the calories in Bourbon Street Chicken, let’s take a look at some of the other key nutrition facts:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 35g | 54% |
| Saturated Fat | 10g | 50% |
| Cholesterol | 145mg | 48% |
| Sodium | 1200mg | 50% |
| Total Carbohydrate | 30g | 10% |
| Dietary Fiber | 1g | 4% |
| Protein | 40g | 80% |
_*Percent Daily Values are based on a 2000 calorie diet._
As you can see, Bourbon Street Chicken is very high in fat, cholesterol, and sodium. The saturated fat and sodium come from the fried coating and butter-based sauce.
However, the protein is quite high thanks to the chicken breast. But there are minimal carbs and fiber.
Overall, Bourbon Street Chicken packs a powerful caloric, fat, and sodium punch so it’s best enjoyed in moderation. Balance it out with plenty of veggies, fruits, and whole grains throughout your day.
How Bourbon Street Chicken Fits Into Your Daily Calorie Needs
To put the 625 calories in Bourbon Street Chicken into context, here is how it fits into daily calorie needs at different activity levels:
| Activity Level | Daily Calorie Needs | Percentage of Daily Calories |
|---|---|---|
| Sedentary | 1800-2000 calories | 31-35% |
| Moderately Active | 2000-2200 calories | 28-31% |
| Active | 2400-2800 calories | 22-26% |
As you can see, a serving of Bourbon Street Chicken provides over 30% of calories needed for a sedentary individual’s whole day. Even for an active person, it still makes up over 20% of daily calories.
So while the occasional indulgence is fine, Bourbon Street Chicken is a high-calorie dish that should be enjoyed in moderation as part of an overall balanced diet and active lifestyle. Limiting portion sizes and frequencies is key.
Bourbon Street Chicken Nutrition Compared to Healthy Alternatives
To get a better sense of just how indulgent Bourbon Street Chicken is, let’s compare it to some healthier alternatives:
| Food | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bourbon Street Chicken (6oz) | 625 | 35 | 30 | 40 |
| Grilled Chicken Breast (6oz) | 230 | 3 | 0 | 43 |
| Baked Chicken Nuggets (6oz) | 330 | 12 | 29 | 28 |
| Black Bean Burger (1 patty) | 100 | 1.5 | 15 | 7 |
Compared to 6oz of grilled chicken breast, Bourbon Street Chicken has nearly triple the calories and over 10 times the fat. Even baked chicken nuggets are almost half the calories. Vegetarian options like black bean burgers are a fraction of the calories and fat.
While the occasional fried chicken treat is perfectly fine, opting for leaner proteins and plant-based options more often can help keep your daily diet more balanced and healthier overall.
Tips for Enjoying Bourbon Street Chicken as Part of a Healthy Lifestyle
Here are some tips to keep in mind so you can still enjoy Bourbon Street Chicken as part of an overall healthy lifestyle:
– Stick to a single portion size of 3-4oz chicken with 1-2oz sauce rather than overdoing it.
– Balance it out with plenty of non-starchy veggies like broccoli, greens, etc.
– Avoid adding even more calories from sides like fries, potatoes, mac and cheese, etc.
– Drink water or unsweetened tea instead of soda, sweet tea, or alcohol which add more sugar and calories.
– Get plenty of physical activity to help burn extra calories. Aim for 150+ minutes per week.
– Make it an occasional treat rather than a weekly habit. Limit fried and fast foods to 1-2 times per month.
– Focus on good nutrition, lean proteins, produce, whole grains, and healthy fats the rest of the time.
With a little bit of planning and balance, you can absolutely achieve your health goals while still leaving room for special indulgences like Bourbon Street Chicken every so often. Moderation and variety are key.
Healthier Bourbon Chicken Recipes
If you want to lighten up Bourbon Street Chicken but keep the delicious flavors, here are some healthier recipes to try:
Baked Bourbon Chicken
Ingredients:
- 1 lb boneless skinless chicken breasts, cut into bites
- 1⁄2 cup whole wheat flour
- 1 tsp paprika
- 1⁄4 tsp each salt and pepper
- 2 tbsp olive oil
- 1⁄4 cup bourbon
- 1⁄4 cup low sodium chicken broth
- 2 tbsp maple syrup
- 2 tsp Dijon mustard
- 1 tsp Worcestershire sauce
Directions:
- Preheat oven to 400°F. Line a baking sheet with parchment.
- In a bag or bowl, mix flour and seasonings. Add chicken and toss to coat.
- Place chicken on prepared baking sheet and bake 20 minutes until cooked through.
- In a small saucepan over medium heat, add olive oil and bourbon. Cook 2 minutes.
- Stir in remaining ingredients and simmer until thickened, about 5 minutes.
- Pour sauce over baked chicken and serve.
This baked version eliminates the fried coating for a healthier nutrition profile with fewer calories and fat.
Grilled Bourbon Chicken
Ingredients:
- 1 lb boneless skinless chicken breasts
- 1⁄4 cup bourbon
- 1⁄4 cup low sodium soy sauce
- Juice of 1 orange
- 2 garlic cloves, minced
- 1 tsp brown sugar
- 1 tsp Worcestershire sauce
- 1⁄2 tsp each salt and pepper
Directions:
- In a zip top bag or shallow dish, mix bourbon, soy sauce, orange juice, garlic, brown sugar, Worcestershire sauce, salt and pepper.
- Add chicken and turn to coat. Marinate 30 minutes to 1 hour.
- Heat grill or grill pan to medium-high.
- Remove chicken from marinade and grill 6-8 minutes per side until cooked through.
- Serve grilled chicken with reserved marinade on the side as sauce.
The marinade helps keep the chicken juicy and flavorful. Grilling instead of frying removes a ton of calories and fat for a healthier meal.
Conclusion
Bourbon Street Chicken is a delicious, flavorful dish – but one that comes at a cost with over 600 calories and high amounts of fat and sodium. Enjoying this fried chicken delicacy in moderation, along with plenty of healthier choices the rest of the time, is key to maintaining balance. Watch your portions, reduce fried and fast foods, load up on veggies, and stay active. With some adjustments, you absolutely can enjoy treats like Bourbon Street Chicken while still meeting your health goals.