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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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