Ruhlman Kate’s Chicken Tagine Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 39g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Ruhlman Kate’s Chicken Tagine? 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 Ruhlman Kate’s Chicken Tagine Recipe

  • Net Carbs are 6% of calories per serving, at 39g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what 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 contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 60%. At 1369mg, 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.

Ruhlman Kate’s Chicken Tagine Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 590 g )
Amount Per Serving
Calories: 699
Total Fat: 33g
Saturated Fat: 11g
Polyunsaturated Fat: 5g
Monounsaturated Fat: 13g
Trans Fat: 1g
Cholesterol: 214mg
Sodium: 1369mg
Total Carbohydrates: 53g
Dietary Fiber: 14g
Sugar: 19g
Protein: 53g
Calcium: 196mg Iron: 6mg
Potassium: 1348mg Vitamin A: 335mcg
Vitamin C: 84mg Vitamin D: 0mcg

Ingredients

  • 1/2 stick of butter, completely melted in a measuring cup
  • 4 boneless, skinless chicken thighs, cut into about 6 pieces each
  • Salt as needed
  • 1 medium Spanish onion, medium dice
  • 5 cloves garlic, smashed with a knife and roughly chopped
  • 1 tablespoon grated ginger
  • 2 teaspoons ground coriander
  • 2 teaspoons cumin
  • ½ teaspoon cayenne
  • ¼ teaspoon cinnamon
  • 1 bay leaf
  • Zest from half a lemon
  • ½ cup chopped olives
  • ½ cups chopped dried apricots
  • 1 carrot, medium dice
  • one 15-ounce can chickpeas (about 1 1/2 cups if you cook your own)
  • 1 cup diced tomatoes (fresh or canned)
  • 1 cup homemade stock or water (or more as needed, depending how long you cook it)
  • ½ red pepper, medium dice
  • ½ yellow pepper, medium dice
  • ½ cup slivered almonds, toasted
  • Enough cilantro for garnishing and flavor (for those not averse)
  • 4 lemon wedges

Instructions

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