Food Republic Fry Up These Whole Grain Millet “arancini” Croquettes Recipes Recipe

Total time: 95 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 34g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Food Republic Fry Up These Whole Grain Millet “arancini” Croquettes 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.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Food Republic Fry Up These Whole Grain Millet “arancini” Croquettes Recipes Recipe

  • Net Carbs are 7% of calories per serving, at 34g 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 29%. At 673mg, 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.

Food Republic Fry Up These Whole Grain Millet “arancini” Croquettes Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 290 g )
Amount Per Serving
Calories: 475
Total Fat: 27g
Saturated Fat: 10g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 11g
Trans Fat: 0g
Cholesterol: 89mg
Sodium: 673mg
Total Carbohydrates: 38g
Dietary Fiber: 4g
Sugar: 1g
Protein: 20g
Calcium: 381mg Iron: 3mg
Potassium: 352mg Vitamin A: 294mcg
Vitamin C: 11mg Vitamin D: 1mcg

Ingredients

  • 2 cups water
  • 2/3 cups uncooked millet
  • 1 tablespoon butter
  • 3 garlic cloves, minced
  • 5 ounces fresh baby spinach
  • 2 ounces part-skin mozzarella cheese, shredded (about 1/2 cup)
  • 1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup)
  • 5/8 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 large egg whites
  • 1 large egg
  • 1 cup whole-wheat panko (Japanese bread crumbs)
  • 3 tablespoons canola oil

Instructions

Visit Food Republic's website to view the recipe instructions. (Via Edamam)