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    Nutritional Facts: Cozy Quinoa Casserole 7points

    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.

      1 large (150g)
    onions
    1 tablespoon (14g)
    olive oil
    5 (100g)
    cremini mushrooms
    2 (6g)
    garlic cloves
    1/2 cup (70g)
    acorn squash
    1 lb (454g)
    ground turkey
    1 1/2 teaspoons (2g)
    poultry seasoning
    1 teaspoon (6g)
    sea salt
    1/4 teaspoon (1g)
    ground black pepper
    1 1/2 cups (360g)
    low sodium chicken broth
    1 cup (170g)
    quinoa
    1/4 cup (15g)
    fresh parsley
    6 ounces (170g)
    reduced-fat monterey jack cheese
    Total 1 serving
    Alanine (g) 0.0 0.0 0.2 0.0 0.0 5.6 n/a 0.0 0.0 n/a 1.0 0.0 1.1 8 1
    Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Arginine (g) 0.2 0.0 0.1 0.0 0.0 6.5 n/a 0.0 0.0 n/a 1.9 0.0 1.4 10 2
    Ash (g) 0.5 0.0 1.0 0.1 0.6 4.5 0.1 6.0 0.0 0.7 4.0 0.3 6.2 24 4
    Aspartic acid (g) 0.1 0.0 0.2 0.0 0.1 8.6 n/a 0.0 0.0 n/a 1.9 0.0 2.5 13 2
    Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Calcium (mg) 34.5 0.1 18.0 10.9 23.1 86.3 22.4 1.4 2.5 14.4 79.9 20.7 707.2 1,021 170
    Calories 60.0 119.3 22.0 8.9 28.0 671.9 6.9 0.0 1.4 57.6 625.6 5.4 294.8 1,902 317
    Calories (kj) 249.0 499.4 94.0 37.4 116.9 2,805.7 28.9 0.0 6.0 241.2 2,616.3 22.7 1,233.7 7,951 1,325
    Campesterol n/a n/a 2.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
    Carbohydrates (g) 14.0 0.0 4.3 2.0 7.3 0.0 1.5 0.0 0.4 4.3 109.1 0.9 3.3 147 25
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 313.3 0.0 0.0 0.0 0.0 0.0 0.0 35.8 349 58
    Copper (mg) 0.1 0.0 0.5 0.0 0.0 0.4 0.0 0.0 0.0 0.2 1.0 0.0 0.0 2 0
    Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.9 n/a 0.0 0.0 n/a 0.3 0.0 0.2 2 0
    Dietary Fiber (g) 2.6 0.0 0.6 0.1 1.1 0.0 0.3 0.0 0.1 0.0 11.9 0.5 0.0 17 3
    Folate (mcg) 28.5 0.0 25.0 0.2 11.9 31.8 3.1 0.0 0.1 0.0 312.8 22.8 18.7 455 76
    Folate, DFE (mcg) 28.5 0.0 25.0 0.2 11.9 31.8 3.1 0.0 0.1 0.0 312.8 22.8 18.7 455 76
    Folate, food (mcg) 28.5 0.0 25.0 0.2 11.9 31.8 3.1 0.0 0.1 0.0 312.8 22.8 18.7 455 76
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose (g) 1.9 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
    Galactose (g) 0.0 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
    Glucose (dextrose) (g) 3.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 3 0
    Glutamic acid (g) 0.4 0.0 0.4 0.0 0.1 14.3 n/a 0.0 0.0 n/a 3.2 0.0 9.3 28 5
    Glycine (g) 0.0 0.0 0.1 0.0 0.0 4.9 n/a 0.0 0.0 n/a 1.2 0.0 0.7 7 1
    Histidine (g) 0.0 0.0 0.1 0.0 0.0 2.6 n/a 0.0 0.0 n/a 0.7 0.0 1.3 5 1
    Hydroxyproline n/a n/a n/a n/a n/a 0.7 n/a n/a 0.0 n/a n/a n/a n/a 1 0
    Iron (mg) 0.3 0.1 0.4 0.1 0.5 4.9 0.8 0.0 0.1 0.8 7.8 0.9 0.7 17 3
    Isoleucine (g) 0.0 0.0 0.1 0.0 0.0 4.0 n/a 0.0 0.0 n/a 0.9 0.0 2.4 7 1
    Lactose (g) 0.0 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
    Leucine (g) 0.0 0.0 0.2 0.0 0.0 7.4 n/a 0.0 0.0 n/a 1.4 0.0 3.7 13 2
    Lysine (g) 0.1 0.0 0.3 0.0 0.0 8.0 n/a 0.0 0.0 n/a 1.3 0.0 3.2 13 2
    Magnesium (mg) 15.0 0.0 9.0 1.5 22.4 104.4 5.0 0.1 1.0 3.6 334.9 7.5 27.3 532 89
    Maltose (g) 0.0 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
    Manganese (mg) 0.2 0.0 0.1 0.1 0.1 0.0 0.2 0.0 0.1 n/a 3.5 0.0 0.0 4 1
    Methionine (g) 0.0 0.0 0.0 0.0 0.0 2.6 n/a 0.0 0.0 n/a 0.5 0.0 1.0 4 1
    Monounsaturated Fat (g) 0.0 9.8 0.0 0.0 0.0 12.0 0.0 0.0 0.0 1.0 2.7 0.0 3.5 29 5
    Niacin (mg) 0.2 0.0 3.8 0.0 0.5 30.6 0.1 0.0 0.0 4.9 2.6 0.2 0.1 43 7
    Pantothenic acid (mg) 0.2 0.0 1.5 0.0 0.3 4.5 n/a 0.0 0.0 n/a 1.3 0.1 0.3 8 1
    Phenylalanine (g) 0.0 0.0 0.1 0.0 0.0 3.5 n/a 0.0 0.0 n/a 1.0 0.0 2.0 7 1
    Phosphorus (mg) 43.5 0.0 120.0 9.2 25.2 908.0 3.8 0.0 0.9 108.0 776.9 8.7 824.7 2,829 471
    Phytosterols (mg) 22.5 29.8 n/a n/a n/a n/a 2.2 0.0 0.5 n/a n/a 0.8 n/a 56 9
    Polyunsaturated Fat (g) 0.0 1.4 0.0 0.0 0.0 10.0 0.0 0.0 0.0 0.5 5.6 0.0 0.4 18 3
    Potassium (mg) 219.0 0.1 448.0 24.1 242.9 1,076.0 15.4 0.5 7.6 309.6 957.1 83.1 112.5 3,496 583
    Proline (g) 0.0 0.0 0.2 0.0 0.0 3.9 n/a 0.0 0.0 n/a 1.3 0.0 4.3 10 2
    Protein (g) 1.7 0.0 2.5 0.4 0.6 89.3 0.2 0.0 0.1 7.2 24.0 0.4 41.5 168 28
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 90.8 0.0 0.0 0.0 0.0 0.0 0.0 102.2 193 32
    Riboflavin (mg) 0.0 0.0 0.5 0.0 0.0 0.7 0.0 0.0 0.0 0.1 0.5 0.0 0.4 2 0
    Saturated Fat (g) 0.1 1.9 0.0 0.0 0.0 9.2 0.1 0.0 0.0 0.6 1.2 0.0 7.4 20 3
    Selenium (mcg) 0.8 0.0 26.0 0.9 0.4 99.4 0.2 0.0 0.0 0.0 14.5 0.0 24.7 167 28
    Serine (g) 0.0 0.0 0.1 0.0 0.0 3.8 n/a 0.0 0.0 n/a 1.0 0.0 2.2 7 1
    Sodium (mg) 6.0 0.3 6.0 1.0 2.1 263.3 0.6 2,325.5 0.1 108.0 8.5 8.4 1,042.8 3,773 629
    Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 88.8 n/a n/a 89 15
    Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose (g) 1.5 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
    Sugar (g) 6.4 0.0 1.7 0.1 n/a 0.0 0.1 0.0 0.0 0.5 n/a 0.1 0.9 10 2
    Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.1 0.0 0.1 0.3 0.0 0.0 0.0 0.0 0.6 0.0 0.0 1 0
    Threonine (g) 0.0 0.0 0.1 0.0 0.0 4.1 n/a 0.0 0.0 n/a 0.7 0.0 1.4 6 1
    Tocopherol, alpha (mg) 0.0 1.9 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.0 4.1 0.1 0.1 7 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.6 0.0 n/a 1 0
    Tocopherol, gamma (mg) 0.0 0.1 0.0 n/a n/a 0.5 n/a n/a 0.0 n/a 7.7 0.1 n/a 8 1
    Total Fat (g) 0.2 13.5 0.1 0.0 0.1 34.8 0.2 0.0 0.0 2.2 10.3 0.1 11.9 73 12
    Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.4 n/a n/a 0.0 n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a n/a n/a n/a 0.5 n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.1 0.0 0.0 1.0 n/a 0.0 0.0 n/a 0.3 0.0 0.5 2 0
    Tyrosine (g) 0.0 0.0 0.1 0.0 0.0 3.2 n/a 0.0 0.0 n/a 0.5 0.0 1.8 6 1
    Valine (g) 0.0 0.0 0.1 0.0 0.0 4.1 n/a 0.0 0.0 n/a 1.0 0.0 2.5 8 1
    Vitamin A, IU (IU) 3.0 0.0 0.0 0.5 256.9 299.6 59.2 0.0 3.1 0.0 23.8 1,263.6 352.7 2,263 377
    Vitamin A, RAE (mcg) 0.0 0.0 n/a 0.0 12.6 90.8 3.0 0.0 0.2 0.0 1.7 63.2 102.2 274 46
    Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.0 4.5 0.0 0.0 0.0 0.4 0.0 0.0 0.8 6 1
    Vitamin B-6 (mg) 0.2 0.0 0.1 0.1 0.1 2.6 0.0 0.0 0.0 0.0 0.8 0.0 0.1 4 1
    Vitamin C (mg) 11.1 0.0 0.0 1.9 7.7 0.0 0.3 0.0 0.0 0.0 n/a 20.0 0.0 41 7
    Vitamin D (IU) 0.0 0.0 3.0 0.0 0.0 63.6 0.0 0.0 0.0 0.0 0.0 0.0 8.5 75 13
    Water (g) 133.7 0.0 92.1 3.5 61.4 328.5 0.2 0.0 0.1 345.6 22.6 13.2 107.5 1,108 185
    Zinc (mg) 0.3 0.0 1.1 0.1 0.1 10.7 0.1 0.0 0.0 0.4 5.3 0.2 3.1 21 4

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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