Keto Chicken Cabbage Stir Fry: Counting The Carbs

Chicken and cabbage stir fry is a tasty, quick, and easy dish that can be adapted to suit a range of diets. It's perfect for a busy weeknight dinner and can be made in under 15 minutes. But how many carbs does it contain? Well, that depends on the ingredients you use and the recipe you follow. For example, a chicken and cabbage stir fry made with soy sauce, garlic, onion, and chicken breast contains around 10g of carbs per serving. On the other hand, a keto-friendly version of the dish made with coconut aminos instead of soy sauce and either chicken or grass-fed ground beef contains even fewer carbs. So, if you're watching your carb intake, chicken and cabbage stir fry can be a great option!

Chicken and cabbage stir fry recipe

Ingredients:

• 2 large chicken breasts, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 medium onion, chopped
• 1 medium green cabbage, cored and chopped
• 2 cloves of garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste

Optional:

• Smoked or hot paprika
• Crumbled oven-cooked bacon
• Sour cream
• Rice

Method:

• Add the olive oil and chicken to a skillet.
• Season with salt and pepper.
• Turn the burner to medium-high heat and sauté for about 5-7 minutes, stirring frequently, or until the chicken is cooked through.
• Take the chicken out of the pan and set aside.
• Add the butter and onion to the pan and sauté for 3 minutes.
• Put the cabbage into the pan and cook for about 10-15 minutes uncovered, stirring occasionally, until the cabbage is soft (or cooked to your desired tenderness).
• Stir in the garlic and paprika.
• Put the chicken back into the pan and cook until heated through, stirring frequently. This should only take a few minutes.
• Taste and season with salt and pepper as needed (there’s a lot of cabbage so you may need a fair amount of salt).
• Serve immediately.

Tips:

You can use smoked paprika or hot paprika if you prefer.

Nutritional Information:

• Calories: 256kcal
• Carbohydrates: 17g
• Protein: 27g
• Fat: 10g
• Saturated Fat: 3g
• Cholesterol: 80mg
• Sodium: 199mg
• Potassium: 856mg
• Fiber: 6g
• Sugar: 9g
• Vitamin A: 590IU
• Vitamin C: 87mg
• Calcium: 105mg
• Iron: 2mg

Nutritional value

Carbohydrates

Cabbage is a versatile vegetable with a low carbohydrate content of 3-4% and is perfect for keto diets. A cup of shredded cabbage contains around 8g of carbohydrates, while a cup of cooked cabbage contains about 10g.

Vitamins and Minerals

Cabbage is an excellent source of vitamins and minerals, including vitamin C, vitamin K, and antioxidants. It also provides potassium, calcium, iron, and fiber.

Protein and Fat

Chicken is a good source of protein, with a 4 oz serving providing around 25g. Chicken is also a lean meat, with a low-fat content. However, when stir-fried, the dish may contain added fats from oils and other ingredients. For example, olive oil, coconut oil, and sesame oil are commonly used in stir-fries, contributing to the overall fat content of the dish.

Calories

The calorie content of keto chicken cabbage stir-fry will depend on the specific ingredients and quantities used. A serving of this dish typically ranges from 235- 267 calories.

Comparison to Other Stir-Fries

Keto chicken cabbage stir-fry is a healthier alternative to traditional stir-fries that often include noodles and sugar-based sauces. By omitting the noodles and using alternative sauces, the carb content is significantly reduced.

Additional Ingredients

Other ingredients commonly added to keto chicken cabbage stir-fry include soy sauce, fish sauce, lime juice, garlic, ginger, broccoli, carrots, and spices. These ingredients enhance the flavor and nutritional profile of the dish.

Health Benefits

The keto chicken cabbage stir-fry has several potential health benefits due to its nutrient-dense ingredients. The antioxidants and anti-inflammatory compounds in the dish may help protect against cancer and reduce the risk of heart disease. Additionally, the dish may help improve blood sugar and cholesterol levels.

Storage and Reheating

Keto chicken cabbage stir-fry can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, it can be frozen for up to 3 months. To reheat, gently warm the stir-fry in a skillet or wok over medium-low heat, adding a splash of rice vinegar to refresh the flavors.

Health benefits of ingredients

Chicken

Chicken is a safe, planet-friendly, and nutrient-dense source of high-quality protein. It contains all 9 essential amino acids, or the building blocks of protein, that are needed in the human diet. It is also an excellent low-calorie, low-sodium, and low-fat source of protein, providing important nutrients throughout our lives.

Chicken is a good source of vitamins and minerals involved in brain function, and it promotes heart health and aids in weight loss. It is also an important nutrient-dense food during pregnancy and as a first food for infants and toddlers. Dark meat chicken typically contains more vitamins and minerals than white meat.

Getting enough protein in your meals, including chicken, can help manage blood sugar. The American Diabetes Association recommends filling 1/4 of your plate with lean protein like chicken. Chicken also delivers vital, under-consumed nutrients of public health importance for all age groups, including potassium, vitamin D, iron, and calcium.

Research suggests that as you eat more poultry, like chicken, your risk of certain cancers, heart disease, and diabetes goes down. Chicken lends itself to any eating pattern, from the Mediterranean diet to the DASH diet, and offers the best value for the cost.

Cabbage

Cabbage is highly nutritious and rich in vitamin C, fiber, and vitamin K. It is also loaded with vitamins and minerals, including vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

Cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds, which protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers, and vision loss.

Cabbage may also help keep inflammation in check. Inflammation is the body's response to protect against infection or speed up healing, but chronic inflammation over a long period is associated with many diseases, including heart disease, rheumatoid arthritis, and inflammatory bowel disease. Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation.

Cabbage is also a good source of potassium, which is important for regulating blood pressure. It contains substances called phytosterols, which are plant compounds that are structurally similar to cholesterol and help reduce LDL cholesterol by blocking its absorption in the digestive tract.

Other Ingredients

The stir-fry also contains olive oil or coconut oil, lemon juice, and sesame oil, all of which have their own health benefits. For example, olive oil is a good source of healthy monounsaturated fats, while coconut oil is rich in saturated fats that can increase healthy HDL cholesterol in your body. Lemon juice is a good source of vitamin C and citric acid, which can aid in digestion and provide antioxidant benefits. Sesame oil is also a source of healthy fats and has a unique nutty flavor that can enhance the taste of the dish.

Storage and reheating instructions

To store your keto chicken cabbage stir fry, place it in an airtight container in the refrigerator. It will stay fresh for up to 4 days. If you want to keep it for longer, you can freeze it for up to 3 months. However, the texture of the cabbage may change slightly after freezing.

When you are ready to enjoy your meal again, gently rewarm it in a large skillet or wok on the stovetop over medium-low heat. You can also add a splash of rice vinegar to refresh the cabbage and give it a little extra zing. If you are reheating from frozen, be sure to thaw it in the fridge overnight before reheating.

Suitable diets

Chicken cabbage stir-fry is a suitable dish for those following a keto diet. The dish is low-carb and can be adapted to fit within the concepts of an alkaline diet. It is also gluten-free, egg-free, dairy-free, and nut-free.

The dish is also suitable for those following a paleo, whole30, weight watchers, or slimming world diet.

For those who are not on a low-carb diet, this dish is still a great way to save some calories. The stir fry is also gluten-free, but it is important to ensure that any condiments added, such as soy sauce, are also gluten-free.

The versatility of the dish means it can be adapted to suit a variety of dietary requirements. For example, coconut aminos can be used instead of soy sauce or tamari for those on a paleo diet.

The stir fry can also be adapted to include other proteins, such as beef, shrimp, or boneless chicken thighs, and other vegetables, such as broccoli, carrots, and ginger.

Frequently asked questions