Epicurious Coriander Chicken Tostadas With Refried Beans And Grilled Fennel Recipe

Total time: 40 minutes

Keto Friendliness Gauge

Net Carbs are 7% 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 Epicurious Coriander Chicken Tostadas With Refried Beans And Grilled Fennel? 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 Coriander Chicken Tostadas With Refried Beans And Grilled Fennel Recipe

  • Net Carbs are 7% 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 34%. At 784mg, 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.

Epicurious Coriander Chicken Tostadas With Refried Beans And Grilled Fennel Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 338 g )
Amount Per Serving
Calories: 477
Total Fat: 23g
Saturated Fat: 3g
Polyunsaturated Fat: 12g
Monounsaturated Fat: 6g
Trans Fat: 0g
Cholesterol: 42mg
Sodium: 784mg
Total Carbohydrates: 47g
Dietary Fiber: 14g
Sugar: 4g
Protein: 26g
Calcium: 196mg Iron: 4mg
Potassium: 1016mg Vitamin A: 144mcg
Vitamin C: 13mg Vitamin D: 0mcg

Ingredients

  • 2 15-ounce cans pinto beans (preferably organic), liquid drained and reserved
  • 1/2 cup chopped white onion
  • 2 tablespoons dried oregano
  • 2 garlic cloves, peeled
  • 2 teaspoons minced canned chipotle chiles in adobo
  • 1 teaspoon ground cumin
  • 1 tablespoon extra-virgin olive oil
  • Coarse kosher salt
  • 1 large fresh fennel bulb, trimmed, cut through core into 1/3-inch-thick slices (some slices will separate)
  • 6 tablespoons safflower oil, divided
  • 4 skinless boneless chicken breast halves
  • 1/3 cup coriander seeds (about 1 ounce), coarsely crushed in plastic bag
  • 6 purchased corn tostada shells
  • 3 cups thinly sliced romaine lettuce
  • 6 radishes, trimmed, thinly sliced
  • 6 fresh cilantro sprigs
  • Lime wedges
  • Ingredient info: chipotle chiles are often sold in a spicy tomato sauce called adobo. they're available at some supermarkets and at specialty foods stores and latin markets.

Instructions

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