Compassionatewomen.org Chicken & Veggie Quinoa Casserole Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 17g per serving. This food is keto-friendly.

How keto-friendly is Compassionatewomen.org Chicken & Veggie Quinoa 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.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Compassionatewomen.org Chicken & Veggie Quinoa Casserole Recipe

  • Net Carbs are 7% of calories per serving, at 17g 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.
  • 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.

Compassionatewomen.org Chicken & Veggie Quinoa Casserole Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 92 g )
Amount Per Serving
Calories: 230
Total Fat: 15g
Saturated Fat: 2g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 8g
Trans Fat: 0g
Cholesterol: 1mg
Sodium: 212mg
Total Carbohydrates: 19g
Dietary Fiber: 2g
Sugar: 2g
Protein: 8g
Calcium: 28mg Iron: 3mg
Potassium: 416mg Vitamin A: 37mcg
Vitamin C: 4mg Vitamin D: 0mcg

Ingredients

  • * 1/2 cup quinoa, soaked overnight in water
  • * 1 cup raw cashew, soaked overnight in water
  • * 1/2 bag of beyond meat lightly seasoned or grilled chicken strip
  • * 2 clove minced garlic
  • * 1 1/2 cup frozen or fresh spinach
  • * 1 8oz package of button mushroom, sliced
  • * a handful of small broccoli floret
  • * 1-2 tbsp extra virgin olive oil
  • * salt and pepper

Instructions

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