Smart Carb Counting: Mongolian Bbq Chicken

Mongolian chicken is a popular dish that combines the flavors of East Asian cuisine. With approximately 471 calories per cup, it is a hearty meal that can be adjusted to cater to specific dietary needs. The dish typically includes protein, vegetables, and a savory sauce, but the carbohydrate content can vary depending on the ingredients used. So, how many carbs are in 3/4 cup of Mongolian BBQ chicken? Let's delve into the nutritional details of this flavorful dish.

Carb count in a cup of Mongolian chicken

A cup of Mongolian chicken contains approximately 53 grams of carbohydrates, according to one source. This dish typically consists of tender pieces of chicken stir-fried with green onions and bell peppers, coated in a savoury and slightly sweet sauce made from soy sauce, ginger, and garlic. Another source suggests that a cup of Mongolian chicken contains 46 grams of carbohydrates. This source also provides additional nutritional information, including calorie count (452kcal), protein (32g), fat (15g), saturated fat (9g), cholesterol (90mg), sodium (739mg), potassium (652mg), and sugar (27g).

Mongolian chicken is a flavourful dish inspired by East Asian cuisine, specifically the flavours of Mongolia. It is often compared to Mongolian barbecue, and while it is a tasty option for a quick weeknight meal, it is important to be mindful of its high sodium content due to the use of soy sauce.

The slight variation in the carb count between the two sources may be due to differences in the specific recipes used or the ingredients and their quantities. It is always a good idea to refer to the specific recipe used to prepare the dish to get the most accurate nutritional information.

When considering the carbohydrate content of Mongolian chicken, it is worth noting that this dish can be adapted to suit different dietary preferences and restrictions. For those watching their carb intake, it is recommended to avoid pairing the dish with high-carb sides like chow mein. Additionally, the type of meat used in the dish can be varied, with options such as chicken breast, chicken thighs, or even shrimp, depending on personal preference.

Nutritional value of Mongolian chicken

Mongolian chicken is a flavourful and mouthwatering East Asian dish. It is often inspired by Mongolian barbecue and offers a delightful balance of protein and vegetables. The nutritional value of Mongolian chicken can vary depending on the specific ingredients and cooking methods used, but here is an estimate based on a standard recipe for one cup (about 235 grams) of Mongolian chicken:

Calories: One cup of Mongolian chicken contains approximately 452 to 471 calories. The calorie count can vary depending on the amount of oil and sugar used in the recipe.

Carbohydrates: There are about 46 to 53 grams of carbohydrates in one cup of Mongolian chicken. This includes the carbohydrates from the vegetables, such as bell peppers and onions, and any starchy thickeners like cornstarch used in the sauce.

Protein: Mongolian chicken is a good source of protein, providing around 29 to 32 grams per cup. This protein content comes from the chicken and can be further enhanced by using chicken thighs or other cuts with higher protein content.

Fat: The dish contains approximately 15 to 18 grams of total fat, with 9 grams coming from saturated fat. The fat content can be adjusted by controlling the amount of oil used for cooking and the natural fat content of the chicken.

Vitamins and Minerals: Mongolian chicken also provides a range of vitamins and minerals, including Vitamin A (165 IU), Vitamin C (4 mg), Calcium (44 mg), Iron (1.6 mg), Potassium (652 mg), and Sodium (739 mg). The sodium content can be particularly high due to the use of soy sauce, so it is important to be mindful of this when seasoning the dish.

When preparing Mongolian chicken, it is common to use thin slices of chicken breast, which are partially frozen for easier slicing. The chicken is then coated in a mixture of cornstarch and seasonings before being stir-fried until crispy. The sauce, which gives the dish its signature sweet and savoury flavour, is typically made with soy sauce, ginger, and garlic.

Calories in a serving of Mongolian chicken

Mongolian chicken is a flavourful dish that brings the flavours of East Asian cuisine to your table. While it's a delightful balance of protein and vegetables, it's important to be mindful of the calorie content, especially if you're watching your weight or have specific dietary needs.

A typical serving of Mongolian chicken is about one cup, which is approximately 235 grams. This serving size will give you around 471 calories, along with 29 grams of protein, 18 grams of fat, and 53 grams of carbohydrates. The calorie count may vary slightly depending on the specific ingredients and cooking methods used, but this is a good general estimate.

The dish is typically made with chicken, bell peppers, and green onions stir-fried in a savoury, slightly sweet sauce made from soy sauce, ginger, and garlic. The sauce is key to the flavour of the dish, and it's this element that can really impact the calorie count. Some recipes call for the addition of sugar or brown sugar, which will increase the calorie content.

If you're looking for a healthier option, you can make some simple swaps. For example, you can use lean ground chicken instead of chicken breast, or you could even leave out the sugar altogether. These small changes will reduce the overall calorie count without sacrificing too much flavour.

Remember, the nutritional values provided are estimates and may vary based on preparation methods and ingredients used. It's always a good idea to check the nutritional information for each ingredient you use and monitor your portion sizes to ensure you're staying within your desired calorie intake.

Carbohydrates in other East Asian dishes

A cup of Mongolian chicken contains approximately 53 grams of carbohydrates. This popular East Asian dish is made with tender chicken stir-fried with green onions and bell peppers, coated in a savoury and slightly sweet sauce. The dish is often inspired by Mongolian barbecue and is a good balance of protein and vegetables.

Now, let's explore the carbohydrate content in other East Asian dishes and some tips for modifying them to suit a low-carb diet:

Rice and Noodles:

Rice and noodles are staple carbohydrates in East Asian cuisine. If you're watching your carb intake, consider swapping them out for cauliflower rice or spiralized vegetable noodles like daikon or zucchini. These alternatives provide a similar base for your meal without the high carb count. For example, cauliflower rice is a perfect substitute for traditional rice in fried rice dishes.

Sauces:

East Asian sauces like sweet and sour, and hoisin are often loaded with added sweeteners and carbohydrates. To reduce the carb content, try making your own sauces at home using alternative sweeteners like erythritol or monk fruit.

Starches and Thickeners:

When preparing East Asian dishes, opt for arrowroot instead of cornstarch as a thickening agent. Arrowroot is a starch extracted from the Maranta genus of plants and has a much lower carb content than cornstarch.

Vegetables:

While vegetables are a healthy component of any meal, certain starchy vegetables common in East Asian cuisine, like carrots, can be high in carbohydrates. Opt for low-carb alternatives like daikon radish, cucumbers, or bok choy to add crunch and flavour to your dishes.

Meat and Protein:

To ensure your East Asian meal is balanced, focus on including protein sources like chicken, pork, or plant-based options like lentils and chickpeas. Marinate your meat with garlic, ginger, and shiitake mushrooms for added flavour.

Remember, you don't have to sacrifice flavour to reduce carbohydrates in your East Asian dishes. With simple swaps and ingredient modifications, you can still enjoy the delicious and vibrant flavours of East Asian cuisine while adhering to a low-carb diet.

Health benefits and drawbacks of Mongolian chicken

Mongolian chicken is a tasty, quick-to-make, and easy-to-prepare dish. It is a good source of protein and vegetables. The chicken is stir-fried with green onions and bell peppers, and coated in a savoury sauce made from soy sauce, ginger, and garlic. The sauce is slightly sweet, with a combination of soy sauce, sesame oil, and brown sugar.

However, one should be mindful of the sodium content in the dish, especially from the soy sauce. The dish is also fried, so it may not be the healthiest option. The sauce is also high in sugar, which some may want to reduce when preparing the dish.

One cup of Mongolian chicken contains approximately 471 calories, 29 grams of protein, 18 grams of fat, and 53 grams of carbohydrates.

To reduce the carbohydrate content, one can serve the chicken over zucchini noodles or cauliflower rice instead of steamed rice.

Overall, Mongolian chicken can be a tasty and convenient dish to prepare, but one should be mindful of its sodium, fat, and sugar content.

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