Epicurious Vietnamese Chicken Sandwich (banh Mi) Recipe

Keto Friendliness Gauge

Net Carbs are 11% 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 Epicurious Vietnamese Chicken Sandwich (banh Mi)? 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 Epicurious Vietnamese Chicken Sandwich (banh Mi) Recipe

  • Net Carbs are 11% 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 40%. At 930mg, 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.

Epicurious Vietnamese Chicken Sandwich (banh Mi) Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 278 g )
Amount Per Serving
Calories: 411
Total Fat: 15g
Saturated Fat: 2g
Polyunsaturated Fat: 5g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 25mg
Sodium: 930mg
Total Carbohydrates: 50g
Dietary Fiber: 4g
Sugar: 11g
Protein: 17g
Calcium: 79mg Iron: 4mg
Potassium: 434mg Vitamin A: 145mcg
Vitamin C: 25mg Vitamin D: 0mcg

Ingredients

  • 1/2 pound daikon, peeled
  • 1 carrot, peeled
  • 1/2 cup rice vinegar (not seasoned)
  • 1 tablespoon sugar
  • 1 (24-inch) soft baguette
  • 2 tablespoons vegetable oil
  • 1 tablespoon Asian fish sauce
  • 1/2 teaspoon soy sauce
  • 1/4 pound liverwurst
  • 2 fresh jalapeños, thinly sliced
  • 1/2 sweet onion, cut into 1/4-inch rings
  • 3/4 cup packed cilantro sprigs
  • 2 cooked chicken breasts from a rotisserie chicken, thinly sliced
  • Lettuce leaves
  • 2 tablespoons mayonnaise

Instructions

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