My Recipes Three-sisters Chili Recipe

Total time: 55 minutes

Keto Friendliness Gauge

Net Carbs are 14% of calories per serving, at 46g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is My Recipes Three-sisters Chili? 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.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for My Recipes Three-sisters Chili Recipe

  • Net Carbs are 14% of calories per serving, at 46g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. 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 44%. At 1012mg, 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.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

My Recipes Three-sisters Chili Recipe Nutrition Label

Nutrition Facts

Serving Size: 8 servings   ( 488 g )
Amount Per Serving
Calories: 320
Total Fat: 6g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 1012mg
Total Carbohydrates: 58g
Dietary Fiber: 12g
Sugar: 11g
Protein: 13g
Calcium: 152mg Iron: 3mg
Potassium: 1061mg Vitamin A: 670mcg
Vitamin C: 56mg Vitamin D: 0mcg

Ingredients

  • 2 (15-oz.) cans red kidney beans, drained and rinsed
  • 2 tablespoons olive oil
  • 1 medium-size yellow onion, chopped
  • 1 red bell pepper, chopped
  • 2 jalapeño chiles, seeds removed, chopped
  • 3 garlic cloves, minced
  • 1 tablespoon chili powder
  • 1 tablespoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 2 pounds butternut squash, peeled, seeds removed, chopped into 1/2-inch pieces
  • 2 cups fresh corn kernels (about 3 ears)
  • 1 (15-oz.) can diced tomatoes
  • 4 cups vegetable broth

Instructions

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