Jamie Oliver Jamon-wrapped Cod With Borlotti Bean Stew Recipe

Total time: 130 minutes

Keto Friendliness Gauge

Net Carbs are 8% 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 Jamie Oliver Jamon-wrapped Cod With Borlotti Bean Stew? 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 Jamie Oliver Jamon-wrapped Cod With Borlotti Bean Stew Recipe

  • Net Carbs are 8% 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 47%. At 1073mg, 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.

Jamie Oliver Jamon-wrapped Cod With Borlotti Bean Stew Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 363 g )
Amount Per Serving
Calories: 431
Total Fat: 10g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 78mg
Sodium: 1073mg
Total Carbohydrates: 42g
Dietary Fiber: 9g
Sugar: 5g
Protein: 43g
Calcium: 190mg Iron: 5mg
Potassium: 1304mg Vitamin A: 339mcg
Vitamin C: 110mg Vitamin D: 2mcg

Ingredients

  • 400 g dried borlotti beans , or 1 x 400g tin of borlotti beans
  • 2 red peppers
  • 3 cloves of garlic
  • 250 g kale
  • ½ a bunch of fresh flat-leaf parsley
  • 200 g coarse breadcrumbs
  • 1 tablespoon smoked paprika
  • olive oil
  • 15 thin slices jamón ibérico or prosciutto
  • 900 g rectangular-shaped fillet of cod , skin off and pin-boned boned, from sustainable sources
  • 4 fresh bay leaves

Instructions

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