Customized ‘Wilbur-Rito’ a better option
Cutting rice and packing popular burrito bowl with veggies a healthy fix
The Original “Wilbur-Rito” in a bowl with black beans and chicken, $10.75 Wilbur Mexicana, 552 King St. W.
The ask
In many ways, Mike Roberts’ favourite lunch seems healthy.
There’s chicken and beans, shredded lettuce and freshmade salsa, a scattering of cheese and a dollop of green guacamole, all on a bed of warm rice.
Plus, he says, by getting the bowl version of Wilbur Mexicana’s famously tasty burrito, he has skipped the tortilla wrap — an essential first step to cutting calories.
But since Roberts gets the bowl two or three times a week — he and his colleagues treat the popular King St. W. restaurant as a midday work escape — the telecom salesperson wants to be absolutely sure.
“I’m 100 per cent trying to lose weight. Though this bowl may not be helping my efforts I hope it’s not hurting them too much either.”
The guess
“I’m hoping this bowl has about 550 calories,” Roberts says. “The sodium? I’m not sure. But I know it’s more sodium than I should be having.
“I’m not a big bring-my-lunch-to-work kinda guy. If I’m going to keep eating this, I want to be sure it’s not as big a calorie bomb as I’m afraid it might be.”
The exclusive results
Calories: 733 Fat: 33 grams Sodium: 1,531 milligrams Carbohydrates: 60 grams Protein: 48 grams
The breakdown
á This bowl weighs 464 grams or approximately one pound.
á Its 1,531 milligrams of sodium is about two-thirds of the maximum recommended daily limit and more than what’s found in a generous half teaspoon of salt.
á How does this burrito bowl stack up to those served at popular chains?
According to posted nutrition numbers, the grilled chicken burrito bowl at Z-Teca Gourmet Burritos has 717 calories, 22 grams of fat and about 2,000 milligrams of sodium.
At Burrito Boyz, the naked chicken burrito bowl (with all the toppings) has 1,354 calories, 35 grams of fat and about 4,000 milligrams of sodium.
The expert response
When it comes to lunchtime calories, this meal is on the higher side for someone sitting all day at a desk job — and trying to lose weight, says registered dietitian Carol Harrison.
The good news, she adds, is that — with some tweaks — a burrito bowl can be customized to fit most diets.
To start, add vegetables for colour, variety and taste.
“Make your bowl — or burrito — veggie-centric,” Harrison says, adding that about two cups of veggies is about the right amount.
“So sliced peppers, mushrooms, chopped tomatoes and dark, leafy greens if you can instead of iceberg lettuce. Vegetables make meals a lot more interesting — and Instagramworthy.”
Next, cut out some of the rice; eliminating one cup will save about 200 calories.
When it comes to protein, Harrison recommends aiming for a fistful-size amount, ideally split between meat protein and beans.
“That would be really satiating. You’d get the hunger-curbing protein power from the meat (for example a half cup of chicken gives you 23 grams of protein) and bulk and fibre from the beans to help you feel full.”
Finally, consider the toppings. Harrison recommends getting them on the side so you’re in control of the portions.
“Add just enough to make it tasty. After all, you want to enjoy your meal.” The restaurant response Will Cumberland, co-owner of Wilbur Mexicana, says his restaurant combines the convenience of fast-casual service with the quality of a fine-dining kitchen.
“We don’t cut corners; the food is high quality but you get it in five minutes or less,” he says of his popular spot, which opened in 2014 and is named after Wilbur Scoville, the chemist who came up with the “culinary scale used to measure and classify the spice and heat in food.”
Cumberland says diners do ask about nutrition numbers, adding that it’s “on our radar and something we definitely need to do.”
Meanwhile, he says, staff can tailor meals to suit diners’ dietary and health needs, including swapping rice for mixed greens or quinoa, eliminating cheese or sour cream and adding on more vegetables in the form of fresh-made salsas.
As for the burrito bowl, Cum- berland says a 733-calorie meal made with fresh-cooked foods is well within the range of a daily 2,000-calorie diet.
The reader reaction
“That’s not bad and it could be so much worse,” Roberts says after the calorie reveal. “Part of me feared the calories would be four figures.
“If I have half the rice and no cheese, that could shave off about 200 calories. That’s not bad for lunch, certainly compared to other meals I’ve read about in the Dish. With a few tweaks this can be part of the rotation.”
The Dish is a regular series that helps health-conscious diners navigate Toronto’s food scene by revealing the nutrition information of Star readers’ favourite foods. If you are curious about the calories in a meal or treat, email Megan Ogilvie at mogilvie@thestar.ca. Items selected for the Dish will be sent to an accredited laboratory for nutritional analysis.