Recipes.sparkpeople.com Gluten Free Broccoli And Butternut Squash Casserole Recipe

Total time: 70 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 16g per serving. This food is keto-friendly.

How keto-friendly is Recipes.sparkpeople.com Gluten Free Broccoli And Butternut Squash Casserole? 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 Recipes.sparkpeople.com Gluten Free Broccoli And Butternut Squash Casserole Recipe

  • Net Carbs are 10% of calories per serving, at 16g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always 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.

Recipes.sparkpeople.com Gluten Free Broccoli And Butternut Squash Casserole Recipe Nutrition Label

Nutrition Facts

Serving Size: 14 servings   ( 157 g )
Amount Per Serving
Calories: 161
Total Fat: 7g
Saturated Fat: 4g
Polyunsaturated Fat: 0g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 19mg
Sodium: 244mg
Total Carbohydrates: 17g
Dietary Fiber: 1g
Sugar: 2g
Protein: 8g
Calcium: 134mg Iron: 1mg
Potassium: 231mg Vitamin A: 122mcg
Vitamin C: 15mg Vitamin D: 0mcg

Ingredients

  • Butternut Squash, 1.5 cup, cubes
  • Broccoli, fresh, 2 cup, chopped
  • *Rice, Organic Harvest Medley, cooked (Sunwest), 1 cup (use any kind of GF rice or Orzo is even better)
  • *Fresh Mushrooms, 1.5 oz
  • *Daisy Brand - Sour Cream Pure & Natural, 4.5 tbsp
  • *Cottage cheese Daisy 2% 1/2 cup, 2 serving (substitute no fat cottage cheese)
  • *Kirkland Signature Organic Chicken Stock, 5 cup (substitute water to lower sodium content)
  • Colby and Monterey Jack Cheese shredded, 1.5 cup (substitute low fat cheese if desired)

Instructions

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