Zen Can Cook Stuffed Squid With Chorizo, Piquillo Pepper, Black Olives & Basil Oil Recipe

Total time: 244 minutes

Keto Friendliness Gauge

Net Carbs are 3% of calories per serving, at 19g per serving. This food is keto-friendly.

How keto-friendly is Zen Can Cook Stuffed Squid With Chorizo, Piquillo Pepper, Black Olives & Basil Oil? 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 Zen Can Cook Stuffed Squid With Chorizo, Piquillo Pepper, Black Olives & Basil Oil Recipe

  • Net Carbs are 3% of calories per serving, at 19g 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's %DV (daily value percentage) for sodium is 48%. At 1110mg, 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.

Zen Can Cook Stuffed Squid With Chorizo, Piquillo Pepper, Black Olives & Basil Oil Recipe Nutrition Label

Nutrition Facts

Serving Size: 5 servings   ( 478 g )
Amount Per Serving
Calories: 586
Total Fat: 35g
Saturated Fat: 10g
Polyunsaturated Fat: 5g
Monounsaturated Fat: 17g
Trans Fat: 0g
Cholesterol: 524mg
Sodium: 1110mg
Total Carbohydrates: 22g
Dietary Fiber: 3g
Sugar: 6g
Protein: 46g
Calcium: 113mg Iron: 3mg
Potassium: 1070mg Vitamin A: 90mcg
Vitamin C: 132mg Vitamin D: 1mcg

Ingredients

  • 12 medium-sized squid + tentacles, cleaned
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 1 teaspoon chopped thyme
  • 8 ounces chorizo, finely diced
  • Salt & piment d’espelette, to taste
  • Spanish olive oil
  • 2 tablespoons toasted pine nuts, chopped
  • 2 or 3 tablespoons bread crumbs
  • Fresh herbs, chopped
  • 6 piquillo peppers, roasted, peeled and chopped
  • 1 small onion, thinly sliced
  • 1 clove garlic, smashed
  • 1 tablespoon spanish olive oil
  • 1/2 cup chicken stock
  • 2 tablespoons heavy cream
  • Salt & pepper to taste

Instructions

Visit Zen Can Cook's website to view the recipe instructions. (Via Edamam)