Serious Eats Cook The Book: Chicken And Rice Salad With Mint Pesto And Peas Recipe

Keto Friendliness Gauge

Net Carbs are 8% of calories per serving, at 46g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Serious Eats Cook The Book: Chicken And Rice Salad With Mint Pesto And Peas? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Serious Eats Cook The Book: Chicken And Rice Salad With Mint Pesto And Peas Recipe

  • Net Carbs are 8% of calories per serving, at 46g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 42%. At 968mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Serious Eats Cook The Book: Chicken And Rice Salad With Mint Pesto And Peas Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 418 g )
Amount Per Serving
Calories: 580
Total Fat: 29g
Saturated Fat: 7g
Polyunsaturated Fat: 6g
Monounsaturated Fat: 14g
Trans Fat: 0g
Cholesterol: 52mg
Sodium: 968mg
Total Carbohydrates: 53g
Dietary Fiber: 7g
Sugar: 4g
Protein: 29g
Calcium: 374mg Iron: 8mg
Potassium: 659mg Vitamin A: 213mcg
Vitamin C: 26mg Vitamin D: 0mcg

Ingredients

  • 1 1/2 cups frozen peas, thawed
  • Good basic kitchen salt, for the water
  • 1 3/4 cups water
  • 4 tablespoons extra-virgin olive oil
  • 1/2 teaspoon fine sea salt
  • 1 cup white long-grain rice
  • 2 cups packed fresh mint leaves, plus a small handful of leaves for garnishing
  • 1 cup fresh basil leaves
  • 1/2 cup freshly grated Parmigiano-Reggiano cheese
  • 1/4 cup pine nuts
  • 1/4 cup fresh lemon juice
  • 1 small garlic clove, peeled
  • 1 1/2 cups small to medium shreds roast chicken
  • 1 small cucumber, peeled, deseeded and cut into 1/4-inch cubes
  • 3 scallions, thinly sliced on a long diagonal

Instructions

Visit Serious Eats's website to view the recipe instructions. (Via Edamam)