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.
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2 tablespoons (27g) extra virgin olive oil |
4 (12g) garlic cloves |
1 1/2 (177g) boneless skinless chicken breasts |
1 1/2 teaspoons (0g) Montreal chicken seasoning |
1 large (150g) yellow onions |
10 (0g) pitted prunes |
1/4 cup (36g) golden raisins |
2 cups (480g) low sodium chicken broth |
1 1/2 teaspoons (3g) ground cumin |
1 1/2 teaspoons (3g) sweet paprika |
1/2 teaspoon (1g) ground coriander |
1/2 teaspoon (1g) turmeric |
1/8 teaspoon (0g) cinnamon |
1 1/2 cups (360g) chicken stock |
1 1/2 cups (260g) couscous |
2 tablespoons (27g) extra virgin olive oil |
2 (30g) scallions |
1 to taste (0g) cilantro leaves |
1 to taste (0g) scallions |
1 to taste (0g) mango chutney |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 2.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 2.5 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.2 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 0.0 | 0.2 | 2.0 | n/a | 0.5 | n/a | 0.6 | 1.0 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 2.3 | 1.6 | 0.0 | 0.2 | n/a | n/a | n/a | 9 | 2 |
| Aspartic acid (g) | 0.0 | 0.1 | 3.5 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 1.4 | 0.0 | 0.1 | n/a | n/a | n/a | 5 | 1 |
| Caffeine (mg) | 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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 21.7 | 8.9 | n/a | 34.5 | n/a | 19.2 | 19.2 | 29.3 | 7.9 | 6.4 | 2.0 | 3.3 | 10.8 | 62.3 | 0.3 | 21.6 | n/a | n/a | n/a | 248 | 62 |
| Calories | 238.7 | 17.9 | 201.8 | n/a | 60.0 | n/a | 109.5 | 76.8 | 11.8 | 9.7 | 2.7 | 3.9 | 0.8 | 129.6 | 975.7 | 238.7 | 9.6 | n/a | n/a | n/a | 2,087 | 522 |
| Calories (kj) | 998.7 | 74.8 | 844.3 | n/a | 249.0 | n/a | 458.2 | 321.6 | 49.4 | 40.7 | 11.2 | 16.3 | 3.4 | 543.6 | 4,081.9 | 998.7 | 40.5 | n/a | n/a | n/a | 8,732 | 2,183 |
| Carbohydrates (g) | 0.0 | 4.0 | 0.0 | n/a | 14.0 | n/a | 28.8 | 5.8 | 1.4 | 1.9 | 0.5 | 0.7 | 0.3 | 12.7 | 200.9 | 0.0 | 2.2 | n/a | n/a | n/a | 273 | 68 |
| Cholesterol (mg) | 0.0 | 0.0 | 113.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 124 | 31 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.3 | 0.0 | n/a | 2.6 | n/a | 1.5 | 0.0 | 0.3 | 1.2 | 0.4 | 0.2 | 0.2 | 0.0 | 13.0 | 0.0 | 0.8 | n/a | n/a | n/a | 20 | 5 |
| Folate (mcg) | 0.0 | 0.4 | 7.1 | n/a | 28.5 | n/a | 1.1 | 0.0 | 0.3 | 1.7 | 0.0 | 0.4 | 0.0 | 18.0 | 51.9 | 0.0 | 19.2 | n/a | n/a | n/a | 129 | 32 |
| Folate, DFE (mcg) | 0.0 | 0.4 | 7.1 | n/a | 28.5 | n/a | 1.1 | 0.0 | 0.3 | 1.7 | 0.0 | 0.4 | 0.0 | 18.0 | 51.9 | 0.0 | 19.2 | n/a | n/a | n/a | 129 | 32 |
| Folate, food (mcg) | 0.0 | 0.4 | 7.1 | n/a | 28.5 | n/a | 1.1 | 0.0 | 0.3 | 1.7 | 0.0 | 0.4 | 0.0 | 18.0 | 51.9 | 0.0 | 19.2 | n/a | n/a | n/a | 129 | 32 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 1.9 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 3.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 0.0 | 0.1 | 5.6 | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 11.9 | 0.0 | 0.1 | n/a | n/a | n/a | 18 | 5 |
| Glycine (g) | 0.0 | 0.0 | 1.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.7 | n/a | 0.3 | n/a | 0.6 | 1.0 | 2.1 | 0.7 | 0.1 | 0.5 | 0.0 | 0.8 | 2.8 | 0.2 | 0.4 | n/a | n/a | n/a | 11 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 1.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.3 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 3.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2.3 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.0 | 3.6 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 0.0 | 3.0 | 46.0 | n/a | 15.0 | n/a | 12.7 | 4.8 | 11.5 | 6.1 | 3.0 | 2.1 | 0.2 | 14.4 | 114.2 | 0.0 | 6.0 | n/a | n/a | n/a | 239 | 60 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.0 | n/a | 0.2 | n/a | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 2.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 1.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 1.4 | n/a | 0.0 | n/a | 0.0 | 1.3 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 2.1 | 0.2 | 19.7 | 0.0 | n/a | n/a | n/a | 45 | 11 |
| Niacin (mg) | 0.0 | 0.1 | 18.5 | n/a | 0.2 | n/a | 0.4 | 6.6 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 5.7 | 9.1 | 0.0 | 0.2 | n/a | n/a | n/a | 41 | 10 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 2.5 | n/a | 0.2 | n/a | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 3.2 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.6 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 0.0 | 18.4 | 371.7 | n/a | 43.5 | n/a | 41.7 | 144.0 | 15.7 | 10.8 | 3.7 | 2.9 | 0.2 | 97.2 | 441.2 | 0.0 | 11.1 | n/a | n/a | n/a | 1,202 | 301 |
| Phytosterols (mg) | 59.7 | n/a | n/a | n/a | 22.5 | n/a | n/a | n/a | 2.1 | 6.0 | 0.4 | 0.9 | 0.1 | n/a | n/a | 59.7 | n/a | n/a | n/a | n/a | 151 | 38 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.8 | 0.7 | 2.8 | 0.0 | n/a | n/a | n/a | 9 | 2 |
| Potassium (mg) | 0.3 | 48.1 | 654.9 | n/a | 219.0 | n/a | 270.4 | 412.8 | 56.3 | 78.7 | 11.4 | 27.8 | 1.4 | 378.0 | 430.8 | 0.3 | 82.8 | n/a | n/a | n/a | 2,673 | 668 |
| Proline (g) | 0.0 | 0.0 | 1.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 3.6 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Protein (g) | 0.0 | 0.8 | 37.6 | n/a | 1.7 | n/a | 1.2 | 9.6 | 0.6 | 0.5 | 0.1 | 0.1 | 0.0 | 9.1 | 33.1 | 0.0 | 0.5 | n/a | n/a | n/a | 95 | 24 |
| Retinol (mcg) | 0.0 | 0.0 | 15.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 20 | 5 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 1.0 | n/a | 0.1 | n/a | 0.1 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 3.7 | 0.0 | n/a | n/a | n/a | 11 | 3 |
| Selenium (mcg) | 0.0 | 1.7 | 56.6 | n/a | 0.8 | n/a | 0.3 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 7.9 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 68 | 17 |
| Serine (g) | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.6 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 0.5 | 2.0 | 205.3 | n/a | 6.0 | n/a | 4.4 | 144.0 | 5.3 | 2.3 | 0.3 | 0.4 | 0.0 | 514.8 | 26.0 | 0.5 | 4.8 | n/a | n/a | n/a | 917 | 229 |
| Starch | 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 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 0.1 | 0.0 | n/a | 6.4 | n/a | 21.5 | 0.6 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 5.7 | n/a | 0.0 | 0.7 | n/a | n/a | n/a | 35 | 9 |
| Theobromine (mg) | 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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 1.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 3.9 | 0.2 | n/a | n/a | n/a | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 27.0 | 0.1 | 4.6 | n/a | 0.2 | n/a | 0.2 | 2.9 | 0.7 | 0.4 | 0.2 | 0.1 | 0.0 | 4.3 | 1.7 | 27.0 | 0.1 | n/a | n/a | n/a | 69 | 17 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Valine (g) | 0.0 | 0.0 | 1.9 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.4 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.1 | 53.1 | n/a | 3.0 | n/a | 0.0 | 0.0 | 40.0 | 1,699.3 | 0.0 | 0.0 | 1.0 | 10.8 | 0.0 | 0.0 | 299.1 | n/a | n/a | n/a | 2,107 | 527 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 15.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2.0 | 85.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 15.0 | n/a | n/a | n/a | 122 | 30 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 1.3 | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 3.7 | 2.1 | n/a | 11.1 | n/a | 1.2 | 0.0 | 0.2 | 0.0 | 0.2 | 0.3 | 0.0 | 0.7 | 0.0 | 0.0 | 5.6 | n/a | n/a | n/a | 25 | 6 |
| Vitamin D (IU) | 0.0 | 0.0 | 8.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 9 | 2 |
| Water (g) | 0.0 | 7.0 | 134.1 | n/a | 133.7 | n/a | 5.4 | 460.8 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 331.7 | 22.2 | 0.0 | 26.9 | n/a | n/a | n/a | 1,123 | 281 |
| Zinc (mg) | 0.0 | 0.1 | 1.0 | n/a | 0.3 | n/a | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 2.2 | 0.0 | 0.1 | n/a | n/a | n/a | 5 | 1 |
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