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Nutritional Facts: Cheesy Chicken and Broccoli Baked in Phyllo

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 large (290g)
boneless chicken breasts
1 tablespoon (14g)
olive oil
1/2 teaspoon (3g)
salt
1 teaspoon (2g)
pepper
1 teaspoon (3g)
garlic powder
1 teaspoon (3g)
chili powder
1 1/2 teaspoons (150g)
Italian spices
1 cup (156g)
frozen broccoli florets
1 (0g)
roasted red peppers
9 sheets (171g)
phyllo dough
2 tablespoons (28g)
butter
1 tablespoon (8g)
flour
6 fluid ounces (178g)
beer
1 cup (238g)
heavy cream
2 cups (226g)
cheddar cheese
2 dashes (0g)
ground nutmeg
2 dashes (1g)
Worcestershire sauce
Total 1 serving
Alanine (g) 3.4 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.4 0.0 0.0 0.0 0.2 1.6 n/a n/a 6 3
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 6.9 0.0 0.0 0.0 0.0 7 3
Arginine (g) 3.7 0.0 0.0 0.0 0.1 0.0 n/a 0.2 n/a 0.5 0.0 0.0 0.0 0.2 2.1 n/a n/a 7 3
Ash (g) 2.9 0.0 3.0 0.1 0.1 0.3 n/a 1.0 n/a 2.7 0.6 0.0 0.3 1.1 8.9 0.0 0.0 21 11
Aspartic acid (g) 5.4 0.0 0.0 0.0 0.1 0.0 n/a 0.3 n/a 0.5 0.0 0.0 0.0 0.4 3.6 n/a n/a 10 5
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.1 n/a n/a n/a n/a n/a n/a 1 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 31.9 0.1 0.7 10.2 2.4 8.9 n/a 87.4 n/a 18.8 6.8 1.2 7.1 154.7 1,629.5 0.5 0.6 1,961 980
Calories 498.8 119.3 0.0 5.8 10.3 7.6 n/a 40.6 n/a 511.3 203.6 28.4 76.6 821.1 910.8 1.4 0.4 3,236 1,618
Calories (kj) 2,088.0 499.4 0.0 24.2 43.0 31.8 n/a 171.6 n/a 2,139.2 851.7 119.0 322.5 3,434.3 3,805.8 6.0 1.8 13,538 6,769
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.0 0.0 0.0 1.5 2.3 1.3 n/a 7.5 n/a 89.9 0.0 6.0 6.3 6.6 2.9 0.1 0.1 125 62
Cholesterol (mg) 185.6 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 61.1 0.0 0.0 326.1 237.3 0.0 0.0 810 405
Copper (mg) 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.2 0.0 0.0 0.0 0.0 0.1 0.0 0.0 1 0
Cystine (g) 0.8 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 0.0 0.0 0.0 0.0 0.3 n/a n/a 1 1
Dietary Fiber (g) 0.0 0.0 0.0 0.6 0.3 0.9 n/a 4.7 n/a 3.2 0.0 0.2 0.0 0.0 0.0 0.1 0.0 10 5
Folate (mcg) 11.6 0.0 0.0 0.4 1.5 0.8 n/a 104.5 n/a 150.5 0.9 14.3 10.7 9.5 40.7 0.2 0.0 345 173
Folate, DFE (mcg) 11.6 0.0 0.0 0.4 1.5 0.8 n/a 104.5 n/a 234.3 0.9 22.7 10.7 9.5 40.7 0.2 0.0 438 219
Folate, food (mcg) 11.6 0.0 0.0 0.4 1.5 0.8 n/a 104.5 n/a 30.8 0.9 2.3 10.7 9.5 40.7 0.2 0.0 214 107
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 119.7 0.0 12.0 0.0 0.0 0.0 0.0 0.0 132 66
Fructose n/a n/a n/a 0.0 0.0 0.1 n/a 1.3 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1 1
Galactose n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.0 0.0 0.1 n/a 1.2 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1 1
Glutamic acid (g) 8.9 0.0 0.0 0.0 0.1 0.0 n/a 0.6 n/a 4.1 0.1 0.3 0.1 1.0 13.8 n/a n/a 29 14
Glycine (g) 3.6 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.4 0.0 0.0 0.0 0.1 1.0 n/a n/a 5 3
Histidine (g) 1.8 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.3 0.0 0.0 0.0 0.1 2.0 n/a n/a 4 2
Hydroxyproline n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 2.1 0.1 0.0 0.2 0.2 0.5 n/a 1.3 n/a 5.5 0.0 0.4 0.0 0.1 1.5 0.0 0.0 12 6
Isoleucine (g) 3.1 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.4 0.0 0.0 0.0 0.3 3.5 n/a n/a 8 4
Lactose n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.5 n/a n/a 1 0
Leucine (g) 4.4 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.8 0.0 0.1 0.0 0.5 5.4 n/a n/a 12 6
Lysine (g) 5.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.3 0.0 0.0 0.0 0.4 4.7 n/a n/a 11 5
Magnesium (mg) 72.5 0.0 0.0 3.9 2.4 4.0 n/a 28.1 n/a 25.7 0.6 1.7 10.7 16.7 63.3 0.5 0.1 230 115
Maltose n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.3 n/a n/a 0 0
Manganese (mg) 0.1 0.0 0.0 0.3 0.0 0.0 n/a 0.5 n/a 0.8 0.0 0.1 0.0 0.0 0.0 0.0 n/a 2 1
Methionine (g) 1.6 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.2 0.0 0.0 0.0 0.1 1.5 n/a n/a 4 2
Monounsaturated Fat (g) 11.1 9.8 0.0 0.0 0.0 0.1 n/a 0.0 n/a 5.4 6.0 0.0 0.0 25.4 21.2 0.0 0.0 79 40
Niacin (mg) 28.7 0.0 0.0 0.0 0.0 0.3 n/a 0.7 n/a 7.0 0.0 0.5 0.9 0.1 0.2 0.0 0.0 38 19
Pantothenic acid (mg) 2.3 0.0 0.0 0.0 0.0 0.0 n/a 0.4 n/a 0.5 0.0 0.0 0.1 0.6 0.9 n/a n/a 5 3
Phenylalanine (g) 2.4 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.6 0.0 0.0 0.0 0.2 3.0 n/a n/a 6 3
Phosphorus (mg) 504.6 0.0 0.0 3.6 12.8 8.1 n/a 78.0 n/a 128.3 6.8 8.4 24.9 147.6 1,157.1 0.6 0.3 2,081 1,041
Phytosterols n/a 29.8 0.0 2.1 0.2 2.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 35 17
Polyunsaturated Fat (g) 5.7 1.4 0.0 0.0 0.0 0.2 n/a 0.2 n/a 1.6 0.9 0.0 0.0 3.3 2.1 0.0 0.0 15 8
Potassium (mg) 638.0 0.1 0.2 30.6 37.0 52.7 n/a 330.7 n/a 126.5 6.8 8.4 48.1 178.5 221.5 1.0 4.4 1,684 842
Proline (g) 2.8 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 1.4 0.0 0.1 0.1 0.5 6.3 n/a n/a 11 6
Protein (g) 60.5 0.0 0.0 0.2 0.5 0.4 n/a 4.4 n/a 12.1 0.2 0.8 0.8 4.9 56.3 0.0 0.0 141 71
Retinol (mcg) 69.6 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 190.6 0.0 0.0 963.9 583.1 0.0 0.0 1,807 904
Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.6 0.0 0.0 0.0 0.3 0.8 0.0 0.0 2 1
Saturated Fat (g) 7.7 1.9 0.0 0.0 0.0 0.1 n/a 0.1 n/a 2.5 14.6 0.0 0.0 54.8 47.7 0.1 0.0 129 65
Selenium (mcg) 48.1 0.0 0.0 0.1 0.7 0.6 n/a 4.4 n/a 39.8 0.3 2.6 1.1 1.2 31.4 0.0 0.0 130 65
Serine (g) 2.1 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.6 0.0 0.0 0.0 0.3 3.3 n/a n/a 7 3
Sodium (mg) 182.7 0.3 1,162.7 0.5 1.9 44.3 n/a 37.4 n/a 825.9 202.8 0.2 7.1 90.4 1,403.5 0.0 5.4 3,965 1,983
Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a 0.0 0.1 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.5 n/a n/a 1 0
Sugar (g) 0.0 0.0 0.0 0.0 0.1 0.2 n/a 2.1 n/a 0.3 0.0 0.0 0.0 0.3 1.2 0.1 0.1 4 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.9 0.0 0.1 0.0 0.1 0.1 0.0 0.0 1 1
Threonine (g) 2.5 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.3 0.0 0.0 0.0 0.2 2.0 n/a n/a 5 3
Tocopherol, alpha (mg) 0.8 1.9 0.0 0.0 0.0 1.0 n/a 1.9 n/a 0.1 0.7 0.0 0.0 2.5 0.7 0.0 0.0 10 5
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.2 0.1 n/a 0.2 0.0 0.1 n/a 0.4 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 1 0
Total Fat (g) 26.8 13.5 0.0 0.1 0.0 0.4 n/a 0.5 n/a 10.3 23.0 0.1 0.0 88.1 74.9 0.1 0.0 238 119
Trans-monoenoic Fat n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.8 n/a n/a n/a n/a n/a n/a 1 0
TransFatty acids (g) 0.3 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.9 n/a n/a n/a n/a n/a n/a 1 1
Tryptophan (g) 0.7 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.2 0.0 0.0 0.0 0.1 0.7 n/a n/a 2 1
Tyrosine (g) 2.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.4 0.0 0.0 0.0 0.2 2.7 n/a n/a 5 3
Valine (g) 3.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.5 0.0 0.0 0.0 0.3 3.8 n/a n/a 8 4
Vitamin A, IU (IU) 240.7 0.0 0.0 12.6 0.0 800.6 n/a 1,613.0 n/a 0.0 709.7 0.0 0.0 3,498.6 2,264.5 0.3 0.4 9,140 4,570
Vitamin A, RAE (mcg) 69.6 0.0 0.0 0.6 0.0 40.0 n/a 81.1 n/a 0.0 194.3 0.0 0.0 978.2 598.9 0.0 0.0 1,963 981
Vitamin B-12 (mcg) 1.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.4 1.9 0.0 0.0 3 2
Vitamin B-6 (mg) 1.5 0.0 0.0 0.0 0.1 0.1 n/a 0.2 n/a 0.1 0.0 0.0 0.1 0.1 0.2 0.0 0.0 2 1
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 88.0 n/a 0.0 0.0 0.0 0.0 1.4 0.0 0.0 0.1 90 45
Vitamin D (IU) 46.4 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 17.0 0.0 0.0 64.3 54.2 0.0 0.0 182 91
Water (g) 201.4 0.0 0.0 0.3 0.2 0.3 n/a 142.7 n/a 55.7 4.5 0.9 163.9 137.3 83.1 0.0 0.4 791 395
Zinc (mg) 2.3 0.0 0.0 0.0 0.1 0.1 n/a 0.7 n/a 0.8 0.0 0.1 0.0 0.5 7.0 0.0 0.0 12 6

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