Wendypolisi.com King Ranch Chicken Quinoa Casserole Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 18g per serving. This food is keto-friendly.

How keto-friendly is Wendypolisi.com King Ranch Chicken Quinoa 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 Wendypolisi.com King Ranch Chicken Quinoa Casserole Recipe

  • Net Carbs are 6% of calories per serving, at 18g 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 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.

Wendypolisi.com King Ranch Chicken Quinoa Casserole Recipe Nutrition Label

Nutrition Facts

Serving Size: 16 servings   ( 207 g )
Amount Per Serving
Calories: 280
Total Fat: 15g
Saturated Fat: 7g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 4g
Trans Fat: 0g
Cholesterol: 46mg
Sodium: 315mg
Total Carbohydrates: 21g
Dietary Fiber: 3g
Sugar: 5g
Protein: 17g
Calcium: 230mg Iron: 1mg
Potassium: 332mg Vitamin A: 86mcg
Vitamin C: 32mg Vitamin D: 0mcg

Ingredients

  • * 1 tablespoon coconut oil
  • * 1 sweet onion chopped fine
  • * 4 clove garlic minced
  • * 7 ounce roasted green chile drained chopped fine
  • * 1 teaspoon ground chipotle chile powder
  • * 1/2 cup quinoa flour preferably toasted
  • * 2 cup chicken broth or vegetable broth
  • * 3/4 cup salsa
  • * 1 1/2 cup milk
  • * 1/2 cup cilantro chopped
  • * 1 pound shredded chicken or tempeh
  • * 1 1/2 cup cooked quinoa
  • * 12 corn tortilla torn
  • * 1 cup 2% greek yogurt or sour cream see note
  • * 6 ounce sharp cheddar cheese or daiya
  • * 6 ounce monterey jack cheese or daiya mozzarella

Instructions

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