Martha Stewart Grilled Chicken And Escarole Sandwich With White-bean Spread Recipes Recipe

Total time: 40 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 33g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Martha Stewart Grilled Chicken And Escarole Sandwich With White-bean Spread Recipes? 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 Martha Stewart Grilled Chicken And Escarole Sandwich With White-bean Spread Recipes Recipe

  • Net Carbs are 7% of calories per serving, at 33g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. 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 25%. At 586mg, 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.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

Martha Stewart Grilled Chicken And Escarole Sandwich With White-bean Spread Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 253 g )
Amount Per Serving
Calories: 462
Total Fat: 18g
Saturated Fat: 3g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 11g
Trans Fat: 0g
Cholesterol: 62mg
Sodium: 586mg
Total Carbohydrates: 42g
Dietary Fiber: 9g
Sugar: 4g
Protein: 32g
Calcium: 129mg Iron: 4mg
Potassium: 792mg Vitamin A: 7mcg
Vitamin C: 2mg Vitamin D: 0mcg

Ingredients

  • 1 teaspoon finely chopped fresh oregano
  • 1 teaspoon red wine vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 whole boneless, skinless chicken breast, (about 12 ounces), split and pounded to 1/2 inch thick
  • 1 tablespoon minced garlic
  • 1 cup drained jarred or canned white beans, (reserve 1/4 cup liquid)
  • 1 teaspoon finely chopped fresh rosemary
  • 3/4 teaspoon coarse salt
  • freshly ground pepper
  • vegetable oil cooking spray
  • 8 slices multigrain bread
  • 4 small radishes, thinly sliced
  • 1 cup thinly sliced escarole

Instructions

Visit Martha Stewart's website to view the recipe instructions. (Via Edamam)