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Nutritional Facts: Low Fat Chicken Pot Pie With Puff Pastry!

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.

  3 cups (720g)
fat-free low-sodium chicken broth
1 1/2 cups (201g)
frozen peas
1 cup (156g)
baking potatoes
1 cup (133g)
sweet potatoes
1 cup (156g)
celery root
1 cup (133g)
parsnips
10 ounces (286g)
white pearl onions
1 lb (454g)
boneless skinless chicken breasts
2/3 cup (83g)
flour
1 1/2 cups (368g)
nonfat milk
1/4 cup (15g)
fresh parsley
2 tablespoons (5g)
fresh thyme
1 1/2 teaspoons (9g)
salt
1 teaspoon (2g)
black pepper
1 to taste (0g)
cooking spray
1 sheet (246g)
frozen puff pastry
Total 1 serving
Alanine n/a 0.5 0.1 0.1 n/a n/a 0.1 5.6 0.3 0.4 0.0 n/a 0.0 0.0 n/a 0.6 8 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Arginine n/a 0.8 0.1 0.1 n/a n/a 0.3 6.5 0.3 0.3 0.0 n/a 0.0 0.0 n/a 0.6 9 1
Ash (g) 1.4 1.6 1.4 1.3 1.6 1.3 1.0 5.2 0.4 2.8 0.3 0.2 9.0 0.1 n/a 2.5 30 4
Aspartic acid n/a 1.0 0.7 0.5 n/a n/a 0.3 9.1 0.4 0.9 0.0 n/a 0.0 0.0 n/a 0.7 14 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 28.8 44.2 7.8 39.9 67.1 47.9 65.7 22.7 12.5 448.4 20.7 19.4 2.2 10.2 n/a 24.6 862 108
Calories 115.2 154.8 135.7 114.4 65.5 99.8 114.3 517.6 303.5 125.0 5.4 4.8 0.0 5.8 n/a 1,353.6 3,115 389
Calories (kj) 482.4 647.2 569.4 477.5 274.6 417.6 474.3 2,165.6 1,269.8 521.9 22.7 20.3 0.0 24.2 n/a 5,662.5 13,030 1,629
Carbohydrates (g) 8.6 27.4 31.4 26.8 14.4 23.9 26.7 0.0 63.6 18.2 0.9 1.2 0.0 1.5 n/a 110.8 355 44
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 290.6 0.0 7.4 0.0 0.0 0.0 0.0 n/a 0.0 298 37
Copper (mg) 0.4 0.2 0.3 0.2 0.1 0.2 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.3 2 0
Cystine n/a 0.1 0.0 0.0 n/a n/a 0.0 1.0 0.2 0.5 0.0 n/a 0.0 0.0 n/a 0.4 2 0
Dietary Fiber (g) 0.0 9.0 2.8 4.0 2.8 6.5 4.9 0.0 2.3 0.0 0.5 0.7 0.0 0.6 n/a 3.7 38 5
Folate (mcg) 0.0 106.5 15.6 14.6 12.5 89.1 54.3 18.2 152.6 18.4 22.8 2.2 0.0 0.4 n/a 191.6 699 87
Folate, DFE (mcg) 0.0 106.5 15.6 14.6 12.5 89.1 54.3 18.2 242.6 18.4 22.8 2.2 0.0 0.4 n/a 304.6 902 113
Folate, food (mcg) 0.0 106.5 15.6 14.6 12.5 89.1 54.3 18.2 24.2 18.4 22.8 2.2 0.0 0.4 n/a 31.9 411 51
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 128.4 0.0 0.0 0.0 0.0 0.0 n/a 159.7 288 36
Fructose n/a 0.5 0.5 0.9 n/a n/a 3.7 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 6 1
Galactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 0.2 0.6 1.3 n/a n/a 5.6 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 8 1
Glutamic acid n/a 1.4 0.5 0.2 n/a n/a 0.7 14.3 2.9 2.5 0.0 n/a 0.0 0.0 n/a 6.3 29 4
Glycine n/a 0.4 0.1 0.1 n/a n/a 0.1 4.3 0.3 0.2 0.0 n/a 0.0 0.0 n/a 0.6 6 1
Histidine n/a 0.2 0.1 0.0 n/a n/a 0.0 3.6 0.2 0.3 0.0 n/a 0.0 0.0 n/a 0.4 5 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 n/a 0.0 n/a n/a 0 0
Iron (mg) 1.5 3.1 0.5 0.8 1.1 0.8 0.6 1.7 3.9 0.1 0.9 0.8 0.0 0.2 n/a 6.3 22 3
Isoleucine n/a 0.4 0.1 0.1 n/a n/a 0.0 4.7 0.3 0.6 0.0 0.0 0.0 0.0 n/a 0.7 7 1
Lactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 18.7 n/a n/a n/a 0.0 n/a n/a 19 2
Leucine n/a 0.6 0.2 0.1 n/a n/a 0.1 8.0 0.6 1.2 0.0 0.0 0.0 0.0 n/a 1.2 12 2
Lysine n/a 0.6 0.2 0.1 n/a n/a 0.1 9.3 0.2 0.9 0.0 0.0 0.0 0.0 n/a 0.3 12 1
Magnesium (mg) 7.2 52.3 34.3 33.3 31.2 38.6 28.6 118.0 18.3 40.4 7.5 7.7 0.1 3.9 n/a 39.3 461 58
Maltose n/a 0.2 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese n/a 0.7 0.2 0.3 0.2 0.7 0.4 0.1 0.6 0.0 0.0 0.1 0.0 0.3 n/a 1.2 5 1
Methionine n/a 0.2 0.0 0.0 n/a n/a 0.0 2.5 0.2 0.2 0.0 n/a 0.0 0.0 n/a 0.3 3 0
Monounsaturated Fat (g) 2.0 0.1 0.0 0.0 0.1 0.1 0.0 3.5 0.1 0.1 0.0 0.0 0.0 0.0 n/a 53.1 59 7
Niacin (mg) 9.9 3.5 2.2 0.7 1.1 0.9 0.3 47.4 4.9 0.3 0.2 0.1 0.0 0.0 n/a 10.2 82 10
Pantothenic acid n/a 1.1 0.8 1.1 0.5 0.8 0.4 6.5 0.4 1.3 0.1 0.0 0.0 0.0 n/a 0.0 13 2
Phenylalanine n/a 0.4 0.1 0.1 n/a n/a 0.1 3.9 0.4 0.5 0.0 n/a 0.0 0.0 n/a 0.9 6 1
Phosphorus (mg) 216.0 164.8 68.6 62.5 179.4 94.4 82.9 953.4 90.0 371.2 8.7 5.1 0.0 3.6 n/a 147.4 2,448 306
Phytosterols n/a n/a n/a 16.0 n/a n/a 42.9 n/a n/a n/a 0.8 n/a 0.0 2.1 n/a n/a 62 8
Polyunsaturated Fat (g) 0.9 0.4 0.1 0.0 0.2 0.1 0.0 1.8 0.3 0.0 0.0 0.0 0.0 0.0 n/a 12.0 16 2
Potassium (mg) 619.2 307.5 591.2 448.2 468.0 498.8 417.1 1,679.8 89.2 573.3 83.1 29.2 0.7 30.6 n/a 149.9 5,986 748
Proline n/a 0.3 0.1 0.1 n/a n/a 0.0 3.1 1.0 1.3 0.0 n/a 0.0 0.0 n/a 2.1 8 1
Protein (g) 14.4 10.5 2.9 2.1 2.3 1.6 3.1 96.4 8.6 12.4 0.4 0.3 0.0 0.2 n/a 17.9 173 22
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 40.9 0.0 3.7 0.0 0.0 0.0 0.0 n/a 0.0 45 6
Riboflavin (mg) 0.2 0.2 0.0 0.1 0.1 0.1 0.1 0.5 0.4 0.7 0.0 0.0 0.0 0.0 n/a 0.7 3 0
Saturated Fat (g) 1.3 0.1 0.0 0.0 0.1 0.1 0.1 2.6 0.1 0.2 0.0 0.0 0.0 0.0 n/a 23.7 28 4
Selenium (mcg) 0.0 3.8 0.5 0.8 1.1 2.4 1.4 145.3 28.3 11.4 0.0 n/a 0.0 0.1 n/a 59.4 255 32
Serine n/a 0.3 0.1 0.1 n/a n/a 0.1 3.7 0.4 0.6 0.0 n/a 0.0 0.0 n/a 0.9 6 1
Sodium (mg) 216.0 217.1 6.2 73.2 156.0 13.3 11.4 526.6 1.7 154.4 8.4 0.4 3,488.2 0.5 n/a 611.7 5,485 686
Starch n/a 8.4 n/a 16.8 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 25 3
Sucrose n/a 9.2 0.3 3.4 n/a n/a 2.8 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 16 2
Sugar (g) 0.9 10.1 1.4 5.6 2.5 6.4 12.1 0.0 0.2 18.7 0.1 n/a 0.0 0.0 n/a 1.8 60 7
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.5 0.2 0.1 0.1 0.1 0.1 0.3 0.7 0.2 0.0 0.0 0.0 0.0 n/a 1.0 3 0
Threonine n/a 0.4 0.1 0.1 n/a n/a 0.1 4.3 0.2 0.3 0.0 0.0 0.0 0.0 n/a 0.5 6 1
Tocopherol, alpha (mg) 0.0 0.0 0.0 0.3 0.6 2.0 0.1 0.9 0.1 0.0 0.1 n/a 0.0 0.0 n/a 1.3 5 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 1.5 n/a 0.0 n/a n/a 0.0 0.4 0.3 0.0 0.1 n/a n/a 0.2 n/a n/a 2 0
Total Fat (g) 4.3 0.8 0.2 0.1 0.5 0.4 0.3 11.8 0.8 0.3 0.1 0.1 0.0 0.1 n/a 93.6 113 14
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 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan n/a 0.1 0.0 0.0 n/a n/a 0.0 1.2 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.2 2 0
Tyrosine n/a 0.2 0.1 0.0 n/a n/a 0.0 3.5 0.3 0.5 0.0 n/a 0.0 0.0 n/a 0.5 5 1
Valine n/a 0.5 0.2 0.1 n/a n/a 0.1 5.0 0.3 0.7 0.0 0.0 0.0 0.0 n/a 0.8 8 1
Vitamin A, IU (IU) 0.0 4,136.6 4.7 18,868.7 0.0 0.0 5.7 136.2 0.0 55.1 1,263.6 228.0 0.0 12.6 n/a 2.5 24,714 3,089
Vitamin A, RAE (mcg) 0.0 207.0 0.0 943.0 0.0 0.0 0.0 40.9 0.0 7.4 63.2 11.4 0.0 0.6 n/a 0.0 1,273 159
Vitamin B-12 (mcg) 0.7 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.0 1.8 0.0 0.0 0.0 0.0 n/a 0.0 3 0
Vitamin B-6 (mg) 0.1 0.2 0.5 0.3 0.3 0.1 0.3 3.4 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.1 5 1
Vitamin C (mg) 0.0 36.2 20.3 3.2 12.5 22.6 21.1 5.4 0.0 0.0 20.0 7.7 0.0 0.0 n/a 0.0 149 19
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 22.7 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 23 3
Water (g) 691.2 160.8 120.1 102.8 137.3 105.8 254.6 344.1 9.9 333.8 13.2 3.1 0.0 0.3 n/a 20.9 2,298 287
Zinc (mg) 0.7 1.6 0.5 0.4 0.5 0.8 0.5 2.6 0.6 1.5 0.2 0.1 0.0 0.0 n/a 1.3 11 1

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