Epicurious My Mom's Vegetable "meatloaf" With Checca Sauce Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 33g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Epicurious My Mom's Vegetable "meatloaf" With Checca Sauce? 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 Epicurious My Mom's Vegetable "meatloaf" With Checca Sauce Recipe

  • Net Carbs are 6% of calories per serving, at 33g 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 38%. At 873mg, 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.

Epicurious My Mom's Vegetable "meatloaf" With Checca Sauce Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 377 g )
Amount Per Serving
Calories: 514
Total Fat: 30g
Saturated Fat: 9g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 16g
Trans Fat: 0g
Cholesterol: 101mg
Sodium: 873mg
Total Carbohydrates: 42g
Dietary Fiber: 9g
Sugar: 6g
Protein: 22g
Calcium: 318mg Iron: 4mg
Potassium: 787mg Vitamin A: 282mcg
Vitamin C: 20mg Vitamin D: 1mcg

Ingredients

  • 1 pint cherry tomatoes, halved
  • 3 scallions, white and pale green parts only, coarsely chopped
  • 3 garlic cloves, chopped
  • 8 fresh basil leaves
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Vegetable oil cooking spray
  • 2 tablespoons extra-virgin olive oil
  • 1 small white onion, finely chopped
  • 1 medium carrot, shredded
  • 1 celery stalk, thinly sliced
  • 10 ounces fresh baby spinach (about 4 cups)
  • 1 (15-ounce) can cooked lentils, rinsed and drained
  • 2 cups cooked brown rice
  • 1 cup shredded low-fat mozzarella cheese
  • 1/2 cup frozen corn kernels, thawed
  • 1/3 cup chopped fresh basil leaves
  • 2 large eggs, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 medium tomatoes, sliced

Instructions

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