Cuckookitchn.com Mushroom & Lentil's Shepherd Pie Recipes Recipe

Total time: 65 minutes

Keto Friendliness Gauge

Net Carbs are 13% of calories per serving, at 41g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Cuckookitchn.com Mushroom & Lentil's Shepherd Pie 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.

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Keto & Health Insights for Cuckookitchn.com Mushroom & Lentil's Shepherd Pie Recipes Recipe

  • Net Carbs are 13% of calories per serving, at 41g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what 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 670mg, 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.

Cuckookitchn.com Mushroom & Lentil's Shepherd Pie Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 12 servings   ( 289 g )
Amount Per Serving
Calories: 325
Total Fat: 8g
Saturated Fat: 1g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 670mg
Total Carbohydrates: 52g
Dietary Fiber: 11g
Sugar: 4g
Protein: 13g
Calcium: 96mg Iron: 5mg
Potassium: 1144mg Vitamin A: 100mcg
Vitamin C: 36mg Vitamin D: 0mcg

Ingredients

  • • 8 large or 10 medium potatoes
  • • 2 Tablespoons Earth Balance*
  • • ½ cup almond mlik
  • Himalayan salt
  • • 2 Tablespoons olive oil*
  • • 1 large onion, finely chopped
  • • 2 cloves garlic, minced
  • • 6 ounces cremini or baby bella mushrooms
  • • 2 15-ounce cans lentils, lightly drained but not rinsed (or about 3½ cups cooked lentils with a little of their cooking liquid)
  • • 2 Tablespoons dry red wine, optional
  • • 1 to 2 Tablespoon reduced-sodium soy sauce or Bragg’s liquid aminos*
  • • ½ teaspoon dried thyme
  • freshly ground pepper
  • • 3 Tablespoons cornstarch or arrowroot
  • • 8 to 10 ounces baby spinach or arugula leaves
  • • 1 cup fresh bread crumbs or panko bread crumbs (gluten-free if needed)

Instructions

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