Weight Loss Support - P.F. Chang's tomorrow...help please!




ThicknPretty
04-08-2010, 10:39 AM
So, Iím at work and have no access to the internet other than this site (which is strange, Iím waiting for them to block it!). I just found out that my date and I will be going to P.F. Changís tomorrow and really would love some nutritional information before I go. Iíve been once before, but I wasnít on my diet at that point, so I ate whatever I wanted.

Anyone know of any healthy options there or could anyone maybe look up a few for me? Iím really hoping that I wonít gorge myself on riceÖI love fried rice. Iíll have to muster up all my self control!

I would sooo appreciate it!


angelskeep
04-08-2010, 10:50 AM
Here's the info I copied from their website. It's confusing with the copy and paste, but it does show the order of the info. Hope maybe it will help.

Nutritional Information Serving
Size (oz.) Servings
Per Dish Calories
Per
Serving Fat (g) Saturated
Fat (g) Sodium
(mg) Carbs
(g) Protein
(g) Fiber
(g)

STARTERS/SMALL PLATES
Chang's Chicken Lettuce Wraps 4 oz. 4 153 7 1 650 15 8 2

Chang's Vegetarian Lettuce Wraps 5 oz. 4 138 7 1 535 10 6 2

Crispy Green Beans 4 oz. 4 260 18 3 140 21 2 2
Sauce 2 oz. 1 310 32 5 520 2 0 0

Spring Rolls (2 Rolls) 3 oz. 2 156 8 1 271 17 4 2
Sweet & Sour Sauce 2 oz. 1 80 0 0 210 21 0 0

Seared Ahi Tuna 4 oz. 2 160 11 2 860 7 10 1

Crab Wontons (6 wontons) 2 oz. 3 163 10 4 303 13 5 0
Spicy Plum Sauce 2 oz. 1 200 0 0 1,460 50 0 0

Salt & Pepper Calamari 2 oz. 4 160 10 2 208 11 6 0
Sauce 2 oz. 1 50 2 0 610 7 1 0

Sichuan Chicken Flatbread 3 oz. 4 195 10 5 523 12 15 1
Sauce 2 oz. 1 310 32 5 520 2 0 0
Asian Slaw 3 oz. 1 170 17 3 280 3 1 1

Northern Style Spare Ribs 4 oz. 4 343 19 2 985 11 31 0

Dynamite Shrimp 4 oz. 2 290 12 2 285 6 5 0

Chang's BBQ Spare Ribs 4 oz. 4 344 24 7 336 7 26 1
Asian Slaw 3 oz. 1 170 17 3 280 3 1 1

Peking Dumplings
Pan-Fried 1 oz. 4 77 4 1 178 6 5 0
Steamed 1 oz. 4 90 5 2 155 6 5 0
Potsticker Sauce 2 oz. 1 50 2 0 610 7 1 0

Shrimp Dumplings
Pan-Fried 2 oz. 4 67 2 1 347 8 5 0
Steamed 1 oz. 4 58 1 0 228 7 6 0
Shrimp Dumpling Sauce 2 oz. 1 15 0 0 1,250 2 2 0

Vegetable Dumplings
Pan-Fried 1 oz. 4 67 2 0 172 11 2 1
Steamed 1 oz. 4 65 2 0 160 10 2 0
Potsticker Sauce 2 oz 1 50 2 0 610 7 1 0

Egg Rolls 3 oz. 2 174 8 1 673 22 5 3
Sweet & Sour Mustard Sauce 2 oz. 1 90 2 0 140 17 1 1

SOUPS/SALADS
Wonton Soup
Bowl (34 oz.) 7 oz. 5 160 8 3 510 9 11 1

Chang's Chicken Noodle Soup
Bowl (32 oz.) 7 oz. 5 120 4 1 510 15 6 1

Hot and Sour Soup
Cup (7 oz.) 7 oz. 1 80 3 1 1,000 9 5 0
Bowl (34 oz.) 7 oz. 5 80 3 1 1,000 9 5 0

Egg Drop Soup
Cup (7 oz.) 7 oz. 1 60 3 0 640 8 1 0
Bowl (34 oz.) 7 oz. 5 60 3 0 640 8 1 0

Chicken Chopped Salad with Ginger Dressing 8 oz. 2 365 24 4 640 13 23 2

Chang's Wedge 7 oz. 2 165 13 3 430 8 4 2
Chang's Wedge with Chicken 10 oz. 2 255 14 4 485 8 24 2
Wedge Dressing 2 oz. 1 240 24 4 400 5 2 0

Asian Shrimp Salad 9 oz. 2 225 13 2 635 16 14 3
Citrus Dressing 2 oz. 1 200 20 3 140 6 0 0

SIDES
Shanghai Cucumbers
Small 4 oz. 1.5 40 2 0 743 3 2 1
Large 3

Garlic Snap Peas
Small 3 oz. 1.5 64 2 0 107 7 2 2
Large 3

Spinach Stir-Fried with Garlic
Small 5 oz. 1.5 53 3 1 300 5 4 3
Large 3

Spicy Green Beans
Small 5 oz. 1.5 103 6 1 510 10 3 3
Large 3

Sichuan-Style Asparagus
Small 4 oz. 1.5 84 5 1 417 7 3 2
Large 3

Asian Slaw
Small 5 oz. 1.5 237 22 3 360 7 2 2
Large 3

Wok-Seared Mushrooms
Small 60 oz. 2 115 9 4 645 6 4 0
Large 4

Green Tea Soba Noodles
Small 4 oz. 1.5 284 12 2 163 37 6 2
Large 3

White Rice Steamed 6 oz. 1 220 0 0 0 49 4 1

Brown Rice Steamed 6 oz. 1 190 2 0 0 40 4 3

LUNCH BOWLS - All served with
Egg Drop Soup (7 oz.) 7 oz. 1 60 3 0 640 8 1 0
Hot and Sour Soup (7 oz.) 7 oz. 1 80 3 1 1,000 9 5 0

Pepper Steak
on White Rice 12 oz. 2 415 12 3 1,225 54 22 2
on Brown Rice 12 oz. 2 395 13 3 1,225 47 22 3

Almond & Cashew Chicken
on White Rice 14 oz. 2 560 21 3 2,085 66 25 3
on Brown Rice 14 oz. 2 535 22 4 2,085 59 25 5

Beef with Broccoli
on White Rice 11 oz. 2 440 12 3 1,760 58 23 3
on Brown Rice 11 oz. 2 420 13 3 1,760 52 23 4

Buddha's Feast - Steamed
on White Rice 9 oz. 2 235 1 0 575 45 10 3
on Brown Rice 9 oz. 2 210 2 0 80 39 10 5

Buddha's Feast - Stir-Fried
on White Rice 14 oz. 2 370 7 1 1,030 61 18 5
on Brown Rice 14 oz. 2 350 8 1 1,030 54 18 7

Moo Goo Gai Pan
on White Rice 13 oz. 2 390 11 2 1,035 47 24 1
on Brown Rice 13 oz. 2 380 13 2 1,000 43 21 3

Asian Grilled Salmon
on White Rice 9 oz. 2 345 5 1 570 50 22 1
on Brown Rice 9 oz. 2 320 6 1 575 44 22 3

Shrimp with Lobster Sauce
on White Rice 12 oz. 2 340 10 2 1,120 45 16 1
on Brown Rice 12 oz. 2 315 11 2 1,120 39 16 3

Crispy Honey Chicken
on White Rice 11 oz. 2 680 23 4 705 99 15 1
on Brown Rice 11 oz. 2 655 24 4 710 92 15 3

Sesame Chicken
on White Rice 14 oz. 2 535 15 2 1,320 76 24 3
on Brown Rice 14 oz. 2 510 16 3 1,320 69 24 5

CHICKEN/DUCK
Chang's Spicy Chicken 6 oz. 3 323 13 2 550 23 28 0

Sweet & Sour Chicken 5 oz. 3 370 19 3 33 38 12 0

Almond & Cashew Chicken 10 oz. 3 373 18 3 1,960 24 29 2

Dali Chicken 6 oz. 3 283 13 2 707 15 27 1

Moo Goo Gai Pan 9 oz. 3 247 13 2 823 13 18 1

Crispy Honey Chicken 6 oz. 3 977 23 4 510 49 16 0

Orange Peel Chicken 5 oz. 3 333 15 3 770 20 29 1

Philip's Better Lemon Chicken 7 oz. 3 343 14 2 187 30 26 1

Mu Shu Chicken 10 oz. 2 285 13 3 1,540 16 26 3
Mu Shu Pancake 1 pancake 4 90 2 0 30 14 2 0
Hoisin Sauce 2 oz. 1 210 12 0 1,150 23 2 0

Kung Pao Chicken 5 oz. 3 383 23 4 940 14 33 2

Sesame Chicken 8 oz. 3 343 14 2 1,020 25 30 2

Ginger Chicken with Broccoli 9 oz. 3 273 11 2 1,457 18 28 2

Chicken with Black Bean Sauce 7 oz. 3 300 16 2 1,850 14 29 0

Ground Chicken & Eggplant 7 oz. 4 288 20 3 1,233 17 8 2

VIP Duck 12 oz. 2 650 29 8 1,880 55 52 1

GRILL
Asian Marinated New York Strip 8 oz. 3 370 20 9 933 17 33 0

Asian Grilled Salmon w/ Rice 9 oz. 2 345 6 2 715 38 32 1

Lemongrass Prawns with Garlic Noodles 10 oz. 2 485 30 10 935 32 24 2

Mahi-Mahi 10 oz. 2 420 17 8 605 42 25 2

BEEF
Mongolian Beef 6 oz. 3 337 15 4 1,340 20 29 1

Wok-Charred Beef 8 oz. 3 317 17 5 1,157 16 25 1

Beef with Broccoli 7 oz. 3 290 12 3 1,573 21 24 2

Pepper Steak 8 oz. 3 297 13 3 1,300 19 24 1

Beef A La Sichuan 7 oz. 3 303 12 3 1,084 25 22 1

Orange Peel Beef 5 oz. 3 283 13 3 833 21 12 1

PORK/LAMB
Sweet & Sour Pork 10 oz. 2 460 14 7 950 72 14 2

Mu Shu Pork 10 oz. 2 320 19 7 2,275 16 21 3
Mu Shu Pancake 1 pancake 4 90 2 0 30 14 2 0
Hoisin Sauce 2 oz. 1 210 12 0 1,150 23 2 0

Wok-Seared Lamb 7 oz. 3 283 16 3 1,410 9 25 1

Chengdu Spiced Lamb 5 oz. 3 237 12 3 740 11 23 1

SEAFOOD
Crispy Honey Shrimp 6 oz. 2 460 22 4 805 55 10 1

Oolong Marinated Sea Bass 9 oz. 2 315 19 5 1,550 15 24 2

Cantonese Shrimp 7 oz. 2 215 10 2 950 10 21 2
Cantonese Scallops 7 oz. 2 245 14 2 1,000 17 15 2

Shrimp with Lobster Sauce 10 oz. 2 250 14 2 1,745 11 23 1

Kung Pao Shrimp 5 oz. 3 280 17 3 1,083 12 21 2
Kung Pao Scallops 5 oz. 3 307 20 3 1,126 17 16 2

Salt & Pepper Prawns 6 oz. 3 197 11 2 1,070 8 21 2

Orange Peel Shrimp 5 oz. 3 187 4 1 937 14 15 1

Chang's Lemon Scallops 6 oz. 3 243 10 2 540 28 11 1

Salmon Steamed with Ginger 10 oz. 2 310 17 3 355 10 31 3

Shrimp with Candied Walnuts 7 oz. 3 377 24 4 654 25 16 1

Sichuan From The Sea with:
Shrimp 5 oz. 3 173 7 1 747 10 16 0
Scallops 7 oz. 3 295 15 3 1,230 26 16 1
Calamari 5 oz. 4 348 21 4 538 28 12 1
Combo 4 oz. 4 215 12 2 553 14 12 0

Lemon Pepper Shrimp 9 oz. 2 235 10 2 1,080 19 21 3

Hot Fish 8 oz. 3 340 22 3 1,043 21 16 1

NOODLES/RICE
P.F. Chang's Fried Rice with:
Beef 7 oz. 4 303 9 2 803 41 13 1
Pork 7 oz. 4 320 13 4 1,115 39 12 1
Chicken 7 oz. 4 303 9 2 748 38 15 1
Shrimp 7 oz. 4 273 8 1 838 39 11 1
Vegetarian 8 oz. 4 215 3 1 345 41 6 2
Combo 8 oz. 4 363 13 3 1,063 41 19 1

Singapore Street Noodles 6 oz. 3 300 6 1 1,157 42 11 3

Lo Mein with:
Beef 7 oz. 3 270 9 2 1,070 33 15 2
Pork 7 oz. 3 290 13 4 1,483 30 13 2
Chicken 7 oz. 3 267 9 2 997 30 17 2
Shrimp 7 oz. 3 227 6 1 1,113 30 12 2
Combo 9 oz. 3 347 14 0 1,413 23 23 2

Cantonese Chow Fun with:
Chicken 14 oz. 2 790 20 4 1,615 88 32 5
Beef 14 oz. 2 745 20 4 903 94 27 5

Garlic Noodles 5 oz. 4 178 4 1 360 31 5 1

Double Pan-Fried Noodles with:
Beef 8 oz. 4 395 17 1 1,665 44 15 2
Pork 8 oz. 4 113 21 3 1,975 42 13 2
Chicken 8 oz. 4 393 17 1 1,608 43 16 2
Shrimp 8 oz. 4 363 16 0 1,698 42 12 2
Combo 9 oz. 4 455 21 2 1,923 44 16 1

Dan Dan Noodles 9 oz. 4 270 7 1 1,388 30 13 2

VEGETARIAN PLATES
Buddha's Feast
Steamed 6 oz. 2 55 0 0 40 11 4 4
Stir-Fried 10 oz. 2 210 6 1 1,030 26 15 5

Stir-Fried Eggplant 6 oz. 4 258 22 3 470 12 2 2

Coconut Curry Vegetables 13 oz. 2 510 36 12 650 26 22 5

Ma Po Tofu 9 oz. 3 360 24 4 1,107 17 21 2

Vegetable Chow Fun 7 oz. 4 258 3 0 565 45 3 3

DESSERTS
Banana Spring Rolls 4 oz. 4 235 10 4 128 34 4 1

The Great Wall of Chocolate‚„Ę 5 oz. 4 383 18 6 355 61 4 3

Flourless Chocolate Dome 3 oz. 2 235 4 2 85 55 5 3

New York-Style Cheesecake 6 oz. 2 460 28 18 310 46 9 1

Mini Desserts:
Mini Carrot Cake 1 serving 1 130 6 2 85 19 1 0
Mini Red Velvet Cake 1 serving 1 130 7 2 85 18 1 0
Mini Great Wall 1 serving 1 100 4 1 115 18 1 0
Mini Strawberry Cheesecake 1 serving 1 220 18 10 80 15 2 1
Mini Apple Pie 1 serving 1 150 4 1 85 29 1 0
Mini Tiramisu 1 serving 1 100 11 5 50 10 2 0
Mini Lemon Dream 1 serving 1 190 4 2 30 30 4 0
Mini S'mores 1 serving 1 240 9 5 100 41 2 1

REGIONAL CLASSICS
Hunan Pork 9 oz. 2 395 19 1 1,850 38 16 2

Mandarin Chicken 10 oz. 2 360 15 2 1,715 29 33 3

Hong Kong Beef with Snow Peas 9 oz. 2 310 14 3 926 24 24 3

Shanghai Shrimp with Garlic Sauce 9 oz. 2 195 20 2 1,050 10 17 3

Canton Chicken & Mushrooms 17 oz. 2 550 23 4 1,410 48 38 3

GLUTEN FREE MENU
Gluten Free Chang's Chicken Lettuce Wraps 5 oz. 4 148 7 1 655 13 9 2

Egg Drop Soup
Cup 7 oz. 1 60 3 0 640 8 1 0
Bowl 7 oz. 5 60 3 0 640 8 1 0

Gluten Free Singapore Street Noodles 6 oz. 3 303 7 1 923 42 11 3

Gluten Free Shrimp with Lobster Sauce 10 oz. 2 255 14 2 1,745 13 23 1
Gluten Free Shrimp with Lobster Sauce Lunch Bowl 6 oz. 2 315 11 2 1,120 39 16 3

Gluten Free Moo Goo Gai Pan 8 oz. 3 223 10 2 987 9 23 1
Gluten Free Moo Goo Gai Pan Lunch Bowl 13 oz. 2 365 12 2 1,035 41 24 3

Gluten Free Ginger Chicken with Broccoli 9 oz. 3 240 12 2 837 15 31 2

Gluten Free Philip's Better Lemon Chicken 7 oz. 3 350 13 2 207 31 29 1

Gluten Free Chang's Spicy Chicken 6 oz. 3 323 13 2 550 23 28 0

Gluten Free Chang's Lemon Scallops 6 oz. 3 233 10 3 540 27 11 1

Gluten Free Salmon Steamed with Ginger 10 oz. 2 330 18 3 1,085 12 32 3

Gluten Free Cantonese Shrimp 7 oz. 2 215 10 2 950 10 21 2
Gluten Free Cantonese Scallops 7 oz. 2 245 14 2 1,000 17 15 2

Buddha's Feast Steamed 6 oz. 2 55 0 0 40 11 4 4
Buddha's Feast Steamed Lunch Bowl 8 oz. 1 210 2 0 80 39 10 5

Gluten Free Spinach Stir-Fried with Garlic
Small 5 oz. 1.5 53 3 1 300 5 4 3
Large 3

Gluten Free Garlic Snap Peas
Small 3 oz. 1.5 63 2 0 107 7 2 2
Large 3

Gluten Free Shanghai Cucumbers
Small 4 oz. 1.5 40 2 0 743 3 2 1
Large 3

Gluten Free P.F. Chang's Fried Rice with:
Chicken 7 oz. 4 290 9 2 615 39 14 1
Shrimp 7 oz. 4 260 7 1 702 38 11 1

KID'S MENU
Kid's Chicken 2 oz. 2 165 10 2 120 10 9 0
Honey Sauce 2 oz. 1 140 0 0 360 33 0 0
Sweet & Sour Sauce 2 oz. 1 90 0 0 210 23 0 0

Kid's Chicken w/Sweet & Sour 2 oz. 2 165 10 2 120 10 9 0
Sweet & Sour Sauce 2 oz. 1 90 0 0 210 23 0 0

Baby's Buddha's Feast - Steamed 3 oz. 2 30 0 0 25 6 2 3

Baby Buddha's Feast - Stir-Fried 5 oz. 2 95 5 1 685 11 3 3

Kid's Fried Rice w/Chicken 6 oz. 2 290 9 2 755 37 15 1

Kid's Lo Mein 4 oz. 2 195 8 1 720 21 9 1

Here's the link to be fair to them:
http://www.pfchangs.com/menu/NutritionalInfo.aspx

randomcards
04-08-2010, 10:55 AM
Hmmm I love me some PF Changs

Some of my faves

Chicken Lettuce Wraps 600 calories for the whole thing if eaten as a meal

A cup of hot and sour or egg drop soup are both < 100 calories and can help be a filler

Chicken Chopped Salad with dressing 750 calories for whole thing

For the normal meals TBH they are all pretty similar

Most chicken all around 900-1000 calories for entire plate (WITHOUT RICE)
- Skip crispy honey chicken wich is like 3000 calories!!
- Chicken/broccoli and Chicken/eggplant are a tiny bit lower

Beef dishes are almost the same as chicken, not much difference if you like beef...

Some good seafood options if you are into that...
--- Cantonese shrimp 430 for an entire order (no rice)
--- Shrimp w/ lobster sauce 500 for order (no rice)


shenfan90
04-08-2010, 11:06 AM
As far as healthy choices, it looks like:

Orange Peel Shrimp has 561 cals for a full serving, Shrimp with Lobster Sauce has 480 calories, and Ginger Chicken has 660 cals.

The thing is they all have a ton of sodium (I think shrimp w/ lobster sauce has nearly 3,400g for one serving), so I wouldn't weigh yourself the day after for water retention! Make sure to drink that water the day after ;)

Also, you should be able to get brown rice.

Passionista
04-08-2010, 11:09 AM
Just wanted to mention that the sodium is through the roof, so take that in to account if you have a weigh in close to eating here. They will prepare things without sauces or with sauces on the side too.

ThicknPretty
04-08-2010, 11:18 AM
Thank you so much! That's all very helpful. I'm not a seafood fan, but I love most styles of asian chicken and do love brown rice, I hadn't thought about them having it!

ValentineNicole
04-08-2010, 12:38 PM
At PF Changs, you can also request your meals be steamed in broth instead of cooked in oil. I forget what it's called, but it's awesome and cuts a LOT of calories (hundreds (like 200+ per dish)

Glory87
04-08-2010, 03:13 PM
Sorry you don't like seafood! I usually get the low cal scallops, a serving of spinach and the brown rice. It makes two meals and it's perfectly on plan! Last summer they also had a bikini shrimp salad that was pretty yummy - with a HUGE amount of greens for a good price.

The last time I went, they also had cute tiny desserts, perfect!!

The nice thing is ALL the nutritional info is posted on line - that makes PF Chang's one of the GOOD GUYS!

ncuneo
04-08-2010, 04:05 PM
They also have gluten free dishes there, I believe it's on their menu.

Karen925
04-08-2010, 10:07 PM
You are very wise to be planning. DS worked in 2 locations and he said the main ingredient in their dishes was white sugar followed by oil. They added it to everything, even lo cal options. They aren't the only ones but they are a pricey place and give impressions of being healthy.

ICUwishing
04-08-2010, 10:38 PM
Just had the Buddha's Feast lunch bowl today! I ordered it steamed, over brown rice, and it was DIVINE!!! I never realized that tofu could taste that good! I couldn't finish it all, and I left a lot of the rice, but I was still full 6 hours later!

Caveats - I am not salt sensitive, or carb sensitive - but I am WILDLY intolerant of artifical colors. No bad reactions!

Happy lunching!

ValentineNicole
04-09-2010, 09:42 AM
At PF Changs, you can also request your meals be steamed in broth instead of cooked in oil. I forget what it's called, but it's awesome and cuts a LOT of calories (hundreds (like 200+ per dish)

Stock Velveted. Order your food stock velveted, and you'll save the oil calories!