Justapinch.com Southwest Spaghetti Squash Casserole Recipe

Total time: 90 minutes

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 24g per serving. This food is keto-friendly.

How keto-friendly is Justapinch.com Southwest Spaghetti 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 Justapinch.com Southwest Spaghetti Squash Casserole Recipe

  • Net Carbs are 5% of calories per serving, at 24g 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 food contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 50%. At 1153mg, 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.

Justapinch.com Southwest Spaghetti Squash Casserole Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 497 g )
Amount Per Serving
Calories: 453
Total Fat: 17g
Saturated Fat: 8g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 5g
Trans Fat: 1g
Cholesterol: 99mg
Sodium: 1153mg
Total Carbohydrates: 37g
Dietary Fiber: 13g
Sugar: 7g
Protein: 41g
Calcium: 314mg Iron: 6mg
Potassium: 1207mg Vitamin A: 147mcg
Vitamin C: 55mg Vitamin D: 0mcg

Ingredients

  • 1 spaghetti squash, cooked and shredded
  • 1 lb extra lean ground beef (or ground chicken, turkey or pork)
  • 1 small onion, chopped
  • 1 medium bell pepper, chopped
  • 3 tsp garlic, minced
  • 1/2 Tbsp taco seasoning
  • · salt and pepper to taste
  • 1/4 tsp red pepper flakes, optional
  • 1/2 c refried beans (i used fat free)
  • 1 (14-oz) can black bean, drained and rinsed
  • 1 (10-oz) can tomatoes with chili peppers (rotel) original, mild or hot
  • 1 c cheddar cheese, shredded
  • · additional salt, pepper and taco seasoning for squash

Instructions

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