My Recipes Mediterranean Spinach Strata Recipe

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 33g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is My Recipes Mediterranean Spinach Strata? 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 My Recipes Mediterranean Spinach Strata Recipe

  • Net Carbs are 10% of calories per serving, at 33g 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's %DV (daily value percentage) for sodium is 31%. At 723mg, 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.

My Recipes Mediterranean Spinach Strata Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 311 g )
Amount Per Serving
Calories: 324
Total Fat: 12g
Saturated Fat: 4g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 4g
Trans Fat: 0g
Cholesterol: 110mg
Sodium: 723mg
Total Carbohydrates: 36g
Dietary Fiber: 3g
Sugar: 9g
Protein: 19g
Calcium: 402mg Iron: 4mg
Potassium: 686mg Vitamin A: 379mcg
Vitamin C: 20mg Vitamin D: 2mcg

Ingredients

  • 2 (8-ounce) loaves French bread baguette, cut into 1-inch-thick slices
  • Cooking spray
  • 1 cup chopped onion
  • 4 garlic cloves, minced
  • 1 (8-ounce) package presliced mushrooms
  • 1 tablespoon all-purpose flour
  • 2 (7-ounce) bags baby spinach
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 3 cups thinly sliced plum tomato (about 1 pound)
  • 1 (4-ounce) package crumbled feta cheese
  • 3/4 cup (3 ounces) grated Asiago cheese, divided
  • 3 cups fat-free milk
  • 2 tablespoons Dijon mustard
  • 1 1/2 teaspoons dried oregano
  • 5 large eggs, lightly beaten
  • 4 large egg whites, lightly beaten

Instructions

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