Nutritional Facts: Cheesy Chicken & Rice 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.

  6 ounces (170g)
broccoli and cheese flavored rice mix
2 cups (474g)
boiling water
4 (472g)
boneless skinless chicken breasts
1/2 teaspoon (2g)
garlic powder
2 cups (312g)
frozen broccoli
1 cup (113g)
cheddar cheese
Total 1 serving
Alanine n/a n/a 5.8 0.0 0.4 0.8 7 2
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a n/a 6.8 0.1 0.5 1.1 8 3
Ash n/a 0.5 5.4 0.1 2.1 4.4 12 4
Aspartic acid n/a n/a 9.4 0.0 0.7 1.8 12 4
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium n/a 14.2 23.6 1.2 174.7 814.7 1,028 343
Calories n/a 0.0 538.1 5.1 81.1 455.4 1,080 360
Calories (kj) n/a 0.0 2,251.4 21.5 343.2 1,902.9 4,519 1,506
Carbohydrates n/a 0.0 0.0 1.1 14.9 1.4 17 6
Cholesterol n/a 0.0 302.1 0.0 0.0 118.7 421 140
Copper n/a 0.0 0.1 0.0 0.1 0.0 0 0
Cystine n/a n/a 1.0 0.0 0.1 0.1 1 0
Dietary Fiber n/a 0.0 0.0 0.1 9.4 0.0 9 3
Folate n/a 0.0 18.9 0.7 209.0 20.3 249 83
Folate, DFE n/a 0.0 18.9 0.7 209.0 20.3 249 83
Folate, food n/a 0.0 18.9 0.7 209.0 20.3 249 83
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.0 2.6 n/a 3 1
Galactose n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.0 2.3 n/a 2 1
Glutamic acid n/a n/a 14.8 0.1 1.2 6.9 23 8
Glycine n/a n/a 4.4 0.0 0.3 0.5 5 2
Histidine n/a n/a 3.7 0.0 0.2 1.0 5 2
Hydroxyproline n/a n/a n/a 0.0 n/a n/a 0 0
Iron n/a 0.0 1.7 0.1 2.5 0.8 5 2
Isoleucine n/a n/a 4.9 0.0 0.3 1.7 7 2
Lactose n/a n/a n/a 0.0 n/a 0.3 0 0
Leucine n/a n/a 8.3 0.0 0.4 2.7 11 4
Lysine n/a n/a 9.6 0.0 0.4 2.3 12 4
Magnesium n/a 4.7 122.7 1.2 56.2 31.6 216 72
Maltose n/a n/a n/a 0.0 n/a 0.2 0 0
Manganese n/a 0.0 0.1 0.0 0.9 0.0 1 0
Methionine n/a n/a 2.6 0.0 0.1 0.7 3 1
Monounsaturated Fat n/a 0.0 3.6 0.0 0.1 10.6 14 5
Niacin n/a 0.0 49.2 0.0 1.5 0.1 51 17
Pantothenic acid n/a 0.0 6.7 0.0 0.9 0.5 8 3
Phenylalanine n/a n/a 4.0 0.0 0.3 1.5 6 2
Phosphorus n/a 0.0 991.2 6.4 156.0 578.6 1,732 577
Phytosterols n/a n/a n/a 0.1 n/a n/a 0 0
Polyunsaturated Fat n/a 0.0 1.9 0.0 0.4 1.1 3 1
Potassium n/a 4.7 1,746.4 18.5 661.4 110.7 2,542 847
Proline n/a n/a 3.2 0.0 0.4 3.2 7 2
Protein n/a 0.0 100.2 0.3 8.8 28.1 137 46
Retinol n/a 0.0 42.5 0.0 0.0 291.5 334 111
Riboflavin n/a 0.0 0.5 0.0 0.3 0.4 1 0
Saturated Fat n/a 0.0 2.7 0.0 0.1 23.8 27 9
Selenium n/a 0.0 151.0 0.4 8.7 15.7 176 59
Serine n/a n/a 3.8 0.0 0.3 1.6 6 2
Sodium n/a 14.2 547.5 0.9 74.9 701.7 1,339 446
Sucrose n/a n/a n/a 0.0 n/a 0.3 0 0
Sugar n/a 0.0 0.0 0.0 4.2 0.6 5 2
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin n/a 0.0 0.3 0.0 0.2 0.0 1 0
Threonine n/a n/a 4.5 0.0 0.3 1.0 6 2
Tocopherol, alpha n/a 0.0 0.9 0.0 3.8 0.3 5 2
Tocopherol, beta n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 0.0 0 0
Tocopherol, gamma n/a n/a 0.4 0.0 0.8 0.0 1 0
Total Fat n/a 0.0 12.2 0.0 0.9 37.4 51 17
Trans-monoenoic Fat n/a n/a 0.0 0.0 n/a n/a 0 0
TransFatty acids n/a n/a 0.1 0.0 n/a n/a 0 0
Tryptophan n/a n/a 1.3 0.0 0.1 0.4 2 1
Tyrosine n/a n/a 3.6 0.0 0.2 1.4 5 2
Valine n/a n/a 5.2 0.0 0.4 1.9 7 2
Vitamin A, IU n/a 0.0 141.6 0.0 3,226.1 1,132.3 4,500 1,500
Vitamin A, RAE n/a 0.0 42.5 0.0 162.2 299.5 504 168
Vitamin B-12 n/a 0.0 0.9 0.0 0.0 0.9 2 1
Vitamin B-6 n/a 0.0 3.5 0.0 0.4 0.1 4 1
Vitamin C n/a 0.0 5.7 0.0 176.0 0.0 182 61
Vitamin D n/a 0.0 23.6 0.0 0.0 27.1 51 17
Water n/a 473.5 357.7 0.1 285.4 41.5 1,158 386
Zinc n/a 0.0 2.7 0.0 1.5 3.5 8 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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