Serious Eats Blackened Chicken With Smashed Potatoes Recipe Recipe

Total time: 180 minutes

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 41g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Serious Eats Blackened Chicken With Smashed Potatoes Recipe? 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.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Serious Eats Blackened Chicken With Smashed Potatoes Recipe Recipe

  • Net Carbs are 6% of calories per serving, at 41g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what 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 contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 76%. At 1746mg, 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 Blackened Chicken With Smashed Potatoes Recipe Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 755 g )
Amount Per Serving
Calories: 692
Total Fat: 35g
Saturated Fat: 17g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 11g
Trans Fat: 1g
Cholesterol: 193mg
Sodium: 1746mg
Total Carbohydrates: 48g
Dietary Fiber: 7g
Sugar: 6g
Protein: 46g
Calcium: 167mg Iron: 4mg
Potassium: 1760mg Vitamin A: 336mcg
Vitamin C: 46mg Vitamin D: 1mcg

Ingredients

  • For the Chicken:
  • 4 boneless skinless chicken breasts, about 6 ounces each
  • 4 cups water
  • Kosher salt
  • For the Rub:
  • 2 tablespoons paprika
  • 1 tablespoon dried oregano
  • 2 teaspoons ground thyme
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon cayenne powder
  • 1 teaspoon fresh ground black pepper
  • White pepper
  • For the Potatoes:
  • 2 pounds yukon gold potatoes, unpeeled, washed, cut into 2-inch pieces
  • 8 tablespoons (4 ounces) unsalted butter, cut into 1/2-inch pieces
  • 1 to 1 1/2 cups whole milk, warmed
  • 4 teaspoons vegetable oil

Instructions

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