Ruhlman Chicken With Herbed Dumplings Recipe

Keto Friendliness Gauge

Net Carbs are 4% of calories per serving, at 42g 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 Chicken With Herbed Dumplings? 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 Chicken With Herbed Dumplings Recipe

  • Net Carbs are 4% of calories per serving, at 42g 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 meal's calories per serving is around 40% of a standard 2,000 calorie diet and probably higher if your calorie limit is lower than 2,000. If you plan to eat more meals later in the day, you should reconsider this item. If the portion size of this meal is large and satiates your appetite, and keeps you full until much later in the day, then you shouldn't have any worries. The problem is if you eat a lot of calories later, which puts you at risk for overconsumption.
  • This food's %DV (daily value percentage) for sodium is 51%. At 1164mg, 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 Chicken With Herbed Dumplings Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 503 g )
Amount Per Serving
Calories: 1100
Total Fat: 80g
Saturated Fat: 35g
Polyunsaturated Fat: 11g
Monounsaturated Fat: 28g
Trans Fat: 1g
Cholesterol: 427mg
Sodium: 1164mg
Total Carbohydrates: 46g
Dietary Fiber: 4g
Sugar: 8g
Protein: 49g
Calcium: 188mg Iron: 4mg
Potassium: 872mg Vitamin A: 789mcg
Vitamin C: 17mg Vitamin D: 2mcg

Ingredients

  • 3 tablespoons butter
  • 1 onion, diced
  • 1/3 cup flour
  • 1 quart stock from one chicken carcass (add water if you don’t have a quart)
  • 1 teaspoon salt (or to taste)
  • 1 bay leaf
  • 1 tablespoon tomato paste (optional)
  • 2 cups cooked chicken (or 20 ounces boneless chicken thighs, see post for instructions)
  • 2 carrots large dice
  • 2 ribs celery large dice
  • freshly ground black pepper
  • a squeeze of lemon to taste
  • 1 cup milk
  • 4 ounces butter (1 stick)
  • 1 teaspoon kosher salt
  • 1 cup flour
  • 4 large eggs
  • 1 tablespoon minced tarragon
  • 1 tablespoon minced chives

Instructions

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