Theprettybee.com Cheesy Broccoli Quinoa Sausage Casserole. Recipes Recipe

Total time: 60 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 30g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Theprettybee.com Cheesy Broccoli Quinoa Sausage Casserole. Recipes? 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 Theprettybee.com Cheesy Broccoli Quinoa Sausage Casserole. Recipes Recipe

  • Net Carbs are 7% of calories per serving, at 30g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. 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 550mg, 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.

Theprettybee.com Cheesy Broccoli Quinoa Sausage Casserole. Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 181 g )
Amount Per Serving
Calories: 405
Total Fat: 22g
Saturated Fat: 8g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 8g
Trans Fat: 0g
Cholesterol: 43mg
Sodium: 550mg
Total Carbohydrates: 34g
Dietary Fiber: 4g
Sugar: 2g
Protein: 18g
Calcium: 163mg Iron: 3mg
Potassium: 486mg Vitamin A: 85mcg
Vitamin C: 23mg Vitamin D: 1mcg

Ingredients

  • 1½ cups quinoa
  • 1 small onion, chopped
  • ¾ cup Daiya shredded cheddar cheese (Or regular cheese if you are not dairy free)
  • 1 cup non-dairy milk (I used SO Delicious unsweetened coconut milk)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 4 sausages - I used al fresco brand chicken andouille sausages
  • 2 cups broccoli florets

Instructions

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