Food & Wine Swiss Chard Salad With Garlicky Yogurt Recipe

Keto Friendliness Gauge

Net Carbs are 4% of calories per serving, at 8g per serving. This food is keto-friendly.

How keto-friendly is Food & Wine Swiss Chard Salad With Garlicky Yogurt? 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 Food & Wine Swiss Chard Salad With Garlicky Yogurt Recipe

  • Net Carbs are 4% of calories per serving, at 8g 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 24%. At 557mg, 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.

Food & Wine Swiss Chard Salad With Garlicky Yogurt Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 240 g )
Amount Per Serving
Calories: 185
Total Fat: 14g
Saturated Fat: 3g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 5mg
Sodium: 557mg
Total Carbohydrates: 12g
Dietary Fiber: 4g
Sugar: 5g
Protein: 6g
Calcium: 177mg Iron: 4mg
Potassium: 743mg Vitamin A: 509mcg
Vitamin C: 76mg Vitamin D: 0mcg

Ingredients

  • 1 medium red bell pepper
  • 2 pounds Swiss chard, leaves only, finely chopped
  • Kosher salt
  • 3 tablespoons extra-virgin olive oil
  • 5 medium garlic cloves, minced
  • 1 cup plain whole milk yogurt
  • 1/4 cup tahini, at room temperature
  • 3 tablespoons fresh lemon juice
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon chopped flat-leaf parsley

Instructions

Visit Food & Wine's website to view the recipe instructions. (Via Edamam)