Chowhound Mushroom-green Chile Empanadas Recipe

Total time: 105 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 30g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Chowhound Mushroom-green Chile Empanadas? 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 Chowhound Mushroom-green Chile Empanadas Recipe

  • Net Carbs are 7% of calories per serving, at 30g 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 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 20%. At 463mg, 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.

Chowhound Mushroom-green Chile Empanadas Recipe Nutrition Label

Nutrition Facts

Serving Size: 8 servings   ( 199 g )
Amount Per Serving
Calories: 410
Total Fat: 26g
Saturated Fat: 15g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 8g
Trans Fat: 1g
Cholesterol: 86mg
Sodium: 463mg
Total Carbohydrates: 32g
Dietary Fiber: 2g
Sugar: 2g
Protein: 14g
Calcium: 238mg Iron: 3mg
Potassium: 306mg Vitamin A: 195mcg
Vitamin C: 8mg Vitamin D: 1mcg

Ingredients

  • 2 1/4 cups unbleached all-purpose flour
  • 1 teaspoon kosher salt
  • 10 tablespoons cold unsalted butter (1 1/4 sticks), diced
  • 1 large egg
  • 1/2 cup ice water
  • 1 tablespoon distilled white vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 large yellow onion, diced
  • Kosher salt
  • 2 garlic cloves, minced
  • 1 pound mushrooms, sliced
  • 1 (4-ounce) cans diced mild or hot roasted green chiles, drained
  • 1/4 cup vegetable or chicken broth or dry white wine
  • 2 cups shredded Monterey jack cheese

Instructions

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