Rachael Ray Barbecued Chinese Chicken Lettuce Wraps Recipe

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 11g per serving. This food is keto-friendly.

How keto-friendly is Rachael Ray Barbecued Chinese Chicken Lettuce Wraps? 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 Rachael Ray Barbecued Chinese Chicken Lettuce Wraps Recipe

  • Net Carbs are 5% of calories per serving, at 11g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always 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 22%. At 498mg, 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.

Rachael Ray Barbecued Chinese Chicken Lettuce Wraps Recipe Nutrition Label

Nutrition Facts

Serving Size: 8 servings   ( 215 g )
Amount Per Serving
Calories: 232
Total Fat: 11g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 6g
Trans Fat: 0g
Cholesterol: 52mg
Sodium: 498mg
Total Carbohydrates: 14g
Dietary Fiber: 3g
Sugar: 7g
Protein: 18g
Calcium: 42mg Iron: 1mg
Potassium: 473mg Vitamin A: 47mcg
Vitamin C: 30mg Vitamin D: 0mcg

Ingredients

  • 2 cups fresh shitake mushrooms (about 4 handfuls)
  • 1 1/3-1 1/2 pounds thin-cut chicken breasts or chicken tenders
  • 2 tablespoons light-colored oil, such as vegetable oil or peanut oil
  • Coarse salt and coarse black pepper
  • 3 cloves garlic, chopped
  • 1 1-inch piece of ginger root, finely chopped or grated (optional)
  • Zest of 1 orange
  • 1/2 red bell pepper, diced small
  • 1 small tin sliced water chestnuts (6-8 ounces), drained and chopped
  • 3 scallions, chopped
  • 3 tablespoons hoisin sauce (Chinese barbecue sauce), available on Asian foods aisle of market
  • 1/2 large head iceberg lettuce, core removed, head quartered
  • 1 navel orange, cut into wedges, for platter garnish

Instructions

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