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Nutritional Facts: Chicken Tamale Pie for 2 (Ww Core)

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 to taste (0g)
cooking spray
1/4 cup (40g)
onions
2 tablespoons (20g)
green peppers
1 small (3g)
garlic cloves
1 tablespoon (14g)
fat free chicken broth
3 ounces (86g)
cooked boneless skinless chicken breasts
1/4 cup (57g)
fat free chicken broth
1 teaspoon (3g)
chili powder
1/4 teaspoon (1g)
cumin
1/3 cup (80g)
canned pinto beans
1/2 cup (90g)
diced tomatoes
1/2 cup (83g)
frozen corn
3 tablespoons (23g)
yellow cornmeal
1 pinch (0g)
salt
1/2 cup (123g)
nonfat milk
1 (33g)
egg whites
2 tablespoons (0g)
soy cheddar cheese
Total 1 serving
Alanine n/a 0.0 0.0 0.0 0.0 1.5 0.0 0.0 n/a 0.2 0.0 0.2 0.1 0.0 0.1 0.2 n/a 2 1
Alcohol n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine n/a 0.0 0.0 0.0 0.0 1.6 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.1 0.2 n/a 2 1
Ash n/a 0.1 0.1 0.0 0.1 0.9 0.6 0.3 0.0 1.2 0.5 0.4 0.3 0.4 0.9 0.2 n/a 6 3
Aspartic acid n/a 0.0 0.0 0.0 0.0 2.4 0.0 0.0 n/a 0.5 0.1 0.2 0.1 0.0 0.3 0.4 n/a 4 2
Caffeine n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium n/a 9.2 2.0 5.4 0.6 12.9 2.3 8.9 4.9 34.4 9.0 3.3 1.4 0.1 149.5 2.3 n/a 246 123
Calories n/a 16.0 4.0 4.5 0.6 141.4 2.3 7.6 2.0 68.7 16.2 72.6 82.8 0.0 41.7 17.2 n/a 477 239
Calories (kj) n/a 66.4 16.8 18.7 2.6 591.4 10.2 31.8 8.2 287.7 66.6 304.4 346.6 0.0 174.0 71.3 n/a 1,997 998
Carbohydrates n/a 3.7 0.9 1.0 0.0 0.0 0.1 1.3 0.2 12.2 3.5 17.2 17.6 0.0 6.1 0.2 n/a 64 32
Cholesterol n/a 0.0 0.0 0.0 0.0 72.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.5 0.0 n/a 75 38
Copper n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Cystine n/a 0.0 0.0 0.0 0.0 0.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.1 n/a 1 0
Dietary Fiber n/a 0.7 0.3 0.1 0.0 0.0 0.0 0.9 0.1 3.7 1.1 2.0 1.7 0.0 0.0 0.0 n/a 10 5
Folate n/a 7.6 2.0 0.1 0.1 3.4 0.6 0.8 0.1 48.0 13.5 29.7 5.7 0.0 6.1 1.3 n/a 119 59
Folate, DFE n/a 7.6 2.0 0.1 n/a 3.4 n/a 0.8 0.1 48.0 13.5 29.7 5.7 0.0 6.1 1.3 n/a 118 59
Folate, food n/a 7.6 2.0 0.1 0.1 3.4 0.6 0.8 0.1 48.0 13.5 29.7 5.7 0.0 6.1 1.3 n/a 119 59
Folic acid n/a 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 n/a 0 0
Fructose n/a 0.5 0.2 n/a 0.0 n/a 0.0 0.1 n/a n/a 1.2 n/a n/a n/a 0.0 0.0 n/a 2 1
Galactose n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a 0.8 0.2 n/a 0.0 n/a 0.1 0.1 n/a n/a 1.1 n/a n/a n/a 0.0 0.1 n/a 2 1
Glutamic acid n/a 0.1 0.0 0.0 0.0 4.0 0.2 0.0 n/a 0.6 0.4 0.5 0.3 0.0 0.8 0.5 n/a 8 4
Glycine n/a 0.0 0.0 0.0 0.0 1.3 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.1 0.1 n/a 2 1
Histidine n/a 0.0 0.0 0.0 0.0 0.8 0.0 0.0 n/a 0.1 0.0 0.1 0.1 0.0 0.1 0.1 n/a 1 1
Hydroxyproline 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 n/a n/a 0 0
Iron n/a 0.1 0.1 0.1 0.0 0.9 0.1 0.5 0.3 1.2 0.2 0.3 0.8 0.0 0.0 0.0 n/a 5 2
Isoleucine n/a 0.0 0.0 0.0 0.0 1.4 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.2 0.2 n/a 2 1
Lactose n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 6.2 0.0 n/a 6 3
Leucine n/a 0.0 0.0 0.0 0.0 2.0 0.0 0.0 n/a 0.3 0.0 0.3 0.2 0.0 0.4 0.3 n/a 4 2
Lysine n/a 0.0 0.0 0.0 0.0 2.3 0.0 0.0 n/a 0.3 0.0 0.1 0.1 0.0 0.3 0.3 n/a 3 2
Magnesium n/a 4.0 2.0 0.8 0.1 24.9 0.6 4.0 1.9 21.6 9.9 14.9 29.1 0.0 13.5 3.6 n/a 131 65
Maltose n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Manganese n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.1 0.1 0.0 0.0 0.0 n/a 1 0
Methionine n/a 0.0 0.0 0.0 0.0 0.7 0.0 0.0 n/a 0.1 0.0 0.1 0.0 0.0 0.1 0.1 n/a 1 1
Monounsaturated Fat n/a 0.0 0.0 0.0 0.0 1.1 0.0 0.1 0.1 0.1 0.0 0.2 0.2 0.0 0.0 0.0 n/a 2 1
Niacin n/a 0.0 0.1 0.0 0.1 11.8 0.3 0.3 0.0 0.2 0.5 1.4 0.8 0.0 0.1 0.0 n/a 16 8
Pantothenic acid n/a 0.0 0.0 0.0 0.0 0.8 0.1 0.0 n/a 0.1 0.1 0.2 0.1 0.0 0.4 0.1 n/a 2 1
Phenylalanine n/a 0.0 0.0 0.0 0.0 1.1 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.2 0.2 n/a 2 1
Phosphorus n/a 11.6 4.0 4.6 1.6 195.4 6.2 8.1 2.6 73.5 21.6 56.9 55.1 0.0 123.7 5.0 n/a 570 285
Phytosterols n/a 6.0 1.8 n/a n/a n/a n/a 2.2 0.4 n/a 6.3 n/a n/a 0.0 n/a n/a n/a 17 8
Polyunsaturated Fat n/a 0.0 0.0 0.0 0.0 0.7 0.0 0.2 0.0 0.2 0.1 0.3 0.4 0.0 0.0 0.0 n/a 2 1
Potassium n/a 58.4 35.0 12.0 4.3 219.4 17.0 52.7 9.4 194.2 213.3 173.3 65.7 0.0 191.1 53.8 n/a 1,300 650
Proline n/a 0.0 0.0 0.0 0.0 1.1 0.0 0.0 n/a 0.2 0.0 0.2 0.2 0.0 0.4 0.1 n/a 2 1
Protein n/a 0.4 0.2 0.2 0.1 26.6 0.3 0.4 0.1 3.9 0.8 2.5 1.9 0.0 4.1 3.6 n/a 45 22
Retinol n/a 0.0 0.0 0.0 n/a 5.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a 6 3
Riboflavin n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.2 0.1 n/a 1 0
Saturated Fat n/a 0.0 0.0 0.0 0.0 0.9 0.0 0.1 0.0 0.1 0.0 0.1 0.1 0.0 0.1 0.0 n/a 1 1
Selenium n/a 0.2 0.0 0.4 0.3 23.7 1.2 0.6 0.0 5.7 0.0 0.6 3.5 0.0 3.8 6.6 n/a 47 23
Serine n/a 0.0 0.0 0.0 0.0 0.9 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.2 0.3 n/a 2 1
Sodium n/a 1.6 0.6 0.5 58.0 63.4 232.1 44.3 0.9 235.0 4.5 2.5 8.0 155.0 51.5 54.8 n/a 913 456
Starch n/a 0.0 0.0 n/a 0.0 n/a 0.0 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 0.4 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Sugar n/a 1.7 0.5 0.0 0.0 0.0 0.1 0.2 0.0 0.2 2.4 n/a 0.1 0.0 6.2 0.2 n/a 12 6
Theobromine n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.1 0.0 0.1 0.0 n/a 0 0
Threonine n/a 0.0 0.0 0.0 0.0 1.1 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.1 0.1 n/a 2 1
Tocopherol, alpha n/a 0.0 0.1 0.0 n/a 0.2 n/a 1.0 0.0 0.5 0.5 n/a 0.1 0.0 0.0 0.0 n/a 2 1
Tocopherol, beta n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 0.0 n/a n/a n/a n/a 0.1 n/a n/a 0.1 n/a 0.4 n/a 0.0 n/a n/a 1 0
Total Fat n/a 0.0 0.0 0.0 0.0 3.1 0.1 0.4 0.1 0.6 0.2 0.6 0.8 0.0 0.1 0.1 n/a 6 3
Trans-monoenoic Fat 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 n/a n/a n/a 0 0
TransFatty acids 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 n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Tyrosine n/a 0.0 0.0 0.0 0.0 0.9 0.0 0.0 n/a 0.1 0.0 0.1 0.1 0.0 0.2 0.2 n/a 2 1
Valine n/a 0.0 0.0 0.0 0.0 1.3 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.2 0.3 n/a 2 1
Vitamin A, IU n/a 0.8 74.0 0.3 n/a 18.0 n/a 800.6 6.7 0.0 749.7 0.0 49.0 0.0 18.4 0.0 n/a 1,717 859
Vitamin A, RAE n/a 0.0 3.6 0.0 n/a 5.1 n/a 40.0 0.3 0.0 37.8 0.0 2.5 0.0 2.5 0.0 n/a 92 46
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.0 n/a 1 1
Vitamin B-6 n/a 0.0 0.0 0.0 0.0 0.5 0.0 0.1 0.0 0.1 0.1 0.1 0.1 0.0 0.0 0.0 n/a 1 1
Vitamin C n/a 3.0 16.1 0.9 0.0 0.0 0.0 0.0 0.0 0.7 12.3 5.3 0.0 0.0 0.0 0.0 n/a 38 19
Vitamin D n/a 0.0 0.0 0.0 n/a 4.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 4 2
Water n/a 35.6 18.8 1.8 13.9 55.9 55.7 0.3 0.0 62.0 85.1 61.8 2.3 0.0 111.3 28.9 n/a 533 267
Zinc n/a 0.1 0.0 0.0 0.0 0.9 0.0 0.1 0.0 0.6 0.2 0.3 0.4 0.0 0.5 0.0 n/a 3 2

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