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Nutritional Facts: Amy's Chicken and Black Bean Enchilada Casserole

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.

  1/2 cup (80g)
onions
2 (6g)
garlic cloves
2 cups (0g)
boneless skinless chicken breasts
2 teaspoons (4g)
ground cumin
1 1/2 teaspoons (3g)
ground coriander
1 teaspoon (6g)
salt
1/2 teaspoon (1g)
pepper
1/4 cup (4g)
fresh cilantro
15 ounces (307g)
black beans
2 cups (370g)
brown rice
20 ounces (567g)
red enchilada sauce
8 ounces (227g)
low-fat cream cheese
4 ounces (114g)
low-fat sour cream
4 1/2 ounces (129g)
green chili peppers
96 inches (384g)
corn tortillas
2 cups (226g)
low-fat monterey jack cheese
Total 1 serving
Alanine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.1 1.7 n/a 0.6 0.1 0.1 1.7 n/a 5 1
Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 0.0 n/a n/a n/a 0.0 0.0 n/a 1.7 2.2 n/a 0.8 0.1 0.1 1.1 n/a 6 1
Ash (g) 0.3 0.1 n/a 0.3 0.2 6.0 0.1 0.1 3.5 5.7 16.4 3.1 0.8 0.8 3.6 7.9 49 8
Aspartic acid (g) 0.1 0.0 n/a n/a n/a 0.0 0.0 n/a 3.3 2.7 n/a 1.8 0.3 0.4 1.5 n/a 10 2
Beta-sitosterol 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 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 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 18.4 10.9 n/a 39.1 19.1 1.4 5.1 2.7 82.9 85.1 n/a 265.8 118.9 23.1 311.0 1,593.3 2,577 429
Calories 32.0 8.9 n/a 15.8 8.0 0.0 2.9 0.9 405.4 1,369.0 226.8 574.8 154.3 51.4 837.1 700.6 4,388 731
Calories (kj) 132.8 37.4 n/a 65.8 33.6 0.0 12.1 3.8 1,695.4 5,727.6 946.9 2,406.0 643.4 214.7 3,502.1 2,931.2 18,353 3,059
Campesterol 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 0 0
Carbohydrates (g) 7.5 2.0 n/a 1.9 1.5 0.0 0.7 0.1 72.8 285.8 47.2 8.2 4.9 12.2 171.4 1.6 618 103
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 168.1 44.6 0.0 0.0 146.9 360 60
Copper (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.6 1.0 n/a 0.1 0.0 0.2 0.6 0.1 3 0
Cystine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.3 0.4 n/a 0.1 0.0 0.0 0.4 n/a 1 0
Dietary Fiber (g) 1.4 0.1 n/a 0.4 1.1 0.0 0.3 0.1 26.7 13.0 9.6 0.0 0.0 1.9 24.2 0.0 79 13
Folate (mcg) 15.2 0.2 n/a 0.4 0.0 0.0 0.2 2.5 457.6 74.0 n/a 31.8 12.6 29.6 19.2 40.7 684 114
Folate, DFE (mcg) 15.2 0.2 n/a 0.4 0.0 0.0 0.2 2.5 457.6 74.0 n/a 31.8 12.6 29.6 19.2 40.7 684 114
Folate, food (mcg) 15.2 0.2 n/a 0.4 0.0 0.0 0.2 2.5 457.6 74.0 n/a 31.8 12.6 29.6 19.2 40.7 684 114
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 1.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.6 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
Glutamic acid (g) 0.2 0.0 n/a n/a n/a 0.0 0.0 n/a 4.1 6.0 n/a 4.6 0.7 0.3 4.2 n/a 20 3
Glycine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.1 1.4 n/a 0.5 0.1 0.1 0.9 n/a 4 1
Histidine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.8 0.7 n/a 0.6 0.1 0.1 0.7 n/a 3 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 0.2 0.1 n/a 2.8 0.4 0.0 0.1 0.1 6.5 5.4 3.4 0.3 0.1 1.5 4.7 1.6 27 5
Isoleucine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.2 1.2 n/a 1.1 0.2 0.1 0.8 n/a 5 1
Lactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 7.2 n/a n/a n/a n/a 7 1
Leucine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 2.2 2.4 n/a 2.3 0.3 0.1 2.7 n/a 10 2
Lysine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.9 1.1 n/a 2.0 0.3 0.1 0.6 n/a 6 1
Magnesium (mg) 8.0 1.5 n/a 15.4 8.9 0.1 2.0 1.0 215.0 529.1 n/a 22.7 11.4 32.1 276.5 61.0 1,185 197
Maltose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.1 n/a 0.1 0.1 0.0 0.1 0.0 1.4 13.8 n/a 0.0 0.0 0.3 1.3 n/a 17 3
Methionine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.4 0.7 n/a 0.7 0.1 0.0 0.5 n/a 2 0
Monounsaturated Fat (g) 0.0 0.0 n/a 0.6 0.4 0.0 0.0 0.0 0.1 3.9 n/a 13.1 4.0 0.0 2.7 12.7 38 6
Niacin (mg) 0.1 0.0 n/a 0.2 0.1 0.0 0.0 0.0 1.6 18.8 n/a 0.5 0.1 1.2 5.8 0.2 29 5
Pantothenic acid (mg) 0.1 0.0 n/a n/a n/a 0.0 0.0 0.0 0.7 5.5 n/a 1.3 0.4 0.1 0.4 n/a 9 1
Phenylalanine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.5 1.5 n/a 1.0 0.2 0.1 1.1 n/a 5 1
Phosphorus (mg) 23.2 9.2 n/a 21.0 11.0 0.0 1.8 1.9 430.0 1,232.1 n/a 313.5 108.6 59.1 1,205.8 1,003.4 4,421 737
Phytosterols (mg) 12.0 n/a n/a 2.9 1.2 0.0 1.1 0.2 n/a n/a n/a n/a n/a n/a n/a n/a 17 3
Polyunsaturated Fat (g) 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.7 3.9 n/a 2.2 0.5 0.1 5.4 1.9 15 2
Potassium (mg) 116.8 24.1 n/a 75.1 34.2 0.5 15.3 20.8 1,090.4 825.1 n/a 345.3 147.4 437.1 714.2 183.1 4,029 672
Proline (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.2 1.4 n/a 2.3 0.3 0.1 1.9 n/a 7 1
Protein (g) 0.9 0.4 n/a 0.7 0.3 0.0 0.1 0.1 27.2 29.4 9.5 20.8 3.4 2.6 21.9 63.7 181 30
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 543.0 114.3 0.0 0.0 309.6 967 161
Riboflavin (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.3 n/a 0.4 0.2 0.1 0.2 0.8 2 0
Saturated Fat (g) 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.4 2.2 0.0 29.1 8.5 0.0 1.7 31.7 74 12
Selenium (mcg) 0.4 0.9 n/a 0.2 0.7 0.0 0.1 0.0 3.7 86.6 n/a 6.8 2.4 0.6 23.4 32.8 159 26
Serine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.5 1.5 n/a 1.3 0.2 0.1 1.1 n/a 6 1
Sodium (mg) 3.2 1.0 n/a 7.1 0.9 2,325.5 0.2 1.8 3.1 25.9 4,915.9 758.8 46.9 9.0 172.8 1,274.6 9,547 1,591
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.1 n/a n/a n/a n/a 1 0
Stigmasterol 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 n/a n/a n/a 0 0
Sucrose (g) 0.8 n/a n/a n/a n/a n/a 0.0 n/a n/a 3.1 n/a 0.0 n/a n/a n/a n/a 4 1
Sugar (g) 3.4 0.1 n/a 0.1 n/a 0.0 0.0 0.0 n/a 3.1 37.8 7.2 0.2 6.6 3.4 1.3 63 11
Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.7 1.5 n/a 0.0 0.0 0.1 0.4 0.0 3 0
Threonine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.1 1.1 n/a 0.8 0.2 0.1 0.8 n/a 4 1
Tocopherol, alpha (mg) 0.0 0.0 n/a 0.1 n/a 0.0 0.0 0.1 n/a 4.4 n/a 0.9 0.4 0.9 1.1 0.4 8 1
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a 0.0 n/a 0.1 n/a n/a n/a n/a 0 0
Total Fat (g) 0.1 0.0 n/a 0.9 0.5 0.0 0.0 0.0 1.7 10.8 0.0 51.8 13.7 0.3 10.9 48.8 140 23
Trans-monoenoic Fat 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 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.3 0.4 n/a 0.2 0.0 0.0 0.2 n/a 1 0
Tyrosine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.8 1.1 n/a 1.1 0.2 0.1 0.9 n/a 4 1
Valine (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 1.4 1.7 n/a 1.4 0.2 0.1 1.1 n/a 6 1
Vitamin A, IU (IU) 1.6 0.5 n/a 53.3 0.0 0.0 6.3 269.9 18.4 0.0 3,781.9 1,910.8 425.1 1,515.9 7.7 1,240.7 9,232 1,539
Vitamin A, RAE (mcg) 0.0 0.0 n/a 2.7 0.0 0.0 0.3 13.5 0.0 0.0 n/a 547.6 116.6 75.9 0.0 320.9 1,077 180
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.7 0.3 0.0 0.0 1.9 3 0
Vitamin B-6 (mg) 0.1 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.2 1.9 n/a 0.1 0.0 0.4 0.8 0.2 4 1
Vitamin C (mg) 5.9 1.9 n/a 0.3 0.6 0.0 0.0 1.1 0.0 0.0 11.3 0.0 1.0 311.8 0.0 0.0 334 56
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 10.3 0.0 0.0 36.2 46 8
Water (g) 71.3 3.5 n/a 0.3 0.2 0.0 0.1 3.7 201.9 38.4 493.9 143.4 91.6 112.8 176.2 104.0 1,441 240
Zinc (mg) 0.1 0.1 n/a 0.2 0.1 0.0 0.0 0.0 3.4 7.5 n/a 1.9 0.6 0.4 5.0 6.8 26 4

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