⏱ 55 min totalSouthwestern Chayote Casserole
Per 1 serving · 566 g · 15 ingredients
of a 2,000 cal day
- Protein14g16% of calories
- Carbs68g77% of calories
- Fat2.5g6% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Southwestern Chayote Casserole (566 g) has 335 calories, with 14 g of protein, 68 g of carbohydrates and 2.5 g of fat. Most of its energy comes from carbs (77% of calories). It is high in protein (29% DV), dietary fiber (66% DV) and Vitamin C (85% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber66%
- Vitamin C85%
- Vitamin E21%
- Thiamine85%
- Riboflavin (B2)83%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin K15%
- Choline12%
- Calcium14%
- Selenium15%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ chayote Chayote
¼ medium Onion
¼ medium Red bell pepper
¼ pepper Jalapeno peppers
½ cloves, minced Garlic
½ tsp Chili powder
¼ tsp Paprika
¼ tsp, ground Cumin seed
½ cup Tomatoes
½ cup Black beans
¼ cup Yellow cornmeal
¾ tsp Agave syrup- 🥄¼ tbsp Nutritional yeast
- 🥄⅛ tsp Salt
- 🥄¼ cup Water
Directions
- 1
Boil chayotes until soft, cool, then halve, deseed, peel if necessary, and cube.
- 2
Sauté onions until browned, add bell pepper, jalapeño, garlic, and cook 2 minutes. Add chayote, beans, tomatoes, spices, and simmer covered for 15 minutes.
- 3
Preheat oven to 400°F, oil casserole dish, transfer mixture. Mix cornmeal topping, boil water, stir until smooth, spoon over casserole, bake 25-30 minutes until topping is crisp.
Vitamins & minerals
Amounts for 1 serving (566 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 109 μg | 12% |
| Vitamin C | 76 mg | 85% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 18 μg | 15% |
| Thiamine | 1 mg | 85% |
| Riboflavin (B2) | 1 mg | 83% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 283 μg | 71% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 138 mg | 14% |
| Iron | 6 mg | 73% |
| Potassium | 1,076 mg | 23% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 290 mg | 41% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 57% |
| Manganese | 1 mg | 39% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 58 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,165 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,045 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 335 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Southwestern Chayote Casserole?
One serving of Southwestern Chayote Casserole (1 serving) has 335 calories, which works out to 59 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Southwestern Chayote Casserole high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Southwestern Chayote Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Southwestern Chayote Casserole?
666 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Southwestern Chayote Casserole?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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