The Daily Meal Baked Southern Fried Chicken With Barbecue Sauce Recipe

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 27g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is The Daily Meal Baked Southern Fried Chicken With Barbecue Sauce? 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 The Daily Meal Baked Southern Fried Chicken With Barbecue Sauce Recipe

  • Net Carbs are 5% of calories per serving, at 27g 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 28%. At 643mg, 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.

The Daily Meal Baked Southern Fried Chicken With Barbecue Sauce Recipe Nutrition Label

Nutrition Facts

Serving Size: 8 servings   ( 277 g )
Amount Per Serving
Calories: 530
Total Fat: 35g
Saturated Fat: 4g
Polyunsaturated Fat: 9g
Monounsaturated Fat: 20g
Trans Fat: 0g
Cholesterol: 84mg
Sodium: 643mg
Total Carbohydrates: 29g
Dietary Fiber: 2g
Sugar: 11g
Protein: 24g
Calcium: 85mg Iron: 1mg
Potassium: 528mg Vitamin A: 34mcg
Vitamin C: 11mg Vitamin D: 0mcg

Ingredients

  • 1/2 sweet onion, grated
  • 3/4 Cups reduced-sodium ketchup, preferably organic
  • 1/2 Cup low-sodium chicken broth
  • 1/4 Cup apple cider vinegar
  • 2 Tablespoons maple syrup
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon Worcestershire sauce
  • 1 Teaspoon hot sauce, such as Tabasco
  • Cooking spray
  • Six 2 1/2-ounce skinless boneless chicken thighs
  • 6 boneless, skinless chicken breast halves
  • 2 large limes, halved
  • 1/2 Cup plain nonfat yogurt
  • 3 cloves garlic, minced
  • 2 Tablespoons chopped cilantro
  • 1 jalapeño, halved, seeded, and chopped finely
  • 1 Cup panko breadcrumbs
  • 1 Tablespoon granulated onion
  • 1 Teaspoon seasoned salt, such as Lawry's
  • 1 Teaspoon ground cumin
  • 1 Teaspoon chipotle chili powder
  • 1 Teaspoon paprika

Instructions

Visit The Daily Meal's website to view the recipe instructions. (Via Edamam)