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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16 ounces (454g) turkey cutlets |
125 g (125g) green peppers |
125 g (125g) onions |
2 stalks (80g) celery |
1/2 lb (228g) zucchini |
4 (12g) garlic cloves |
14 ounces (428g) whole tomatoes |
1/3 cup (87g) tomato paste |
10 1/2 ounces (298g) fat free chicken broth |
1 tablespoon (4g) parsley |
1 1/2 teaspoons (1g) basil |
1/2 teaspoon (0g) oregano |
1/2 teaspoon (1g) cayenne pepper |
1/2 teaspoon (3g) salt |
3 cups (558g) cooked rice |
Total | 1 serving | |
| Alanine (g) | 6.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 8 | 1 |
| Alcohol | 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 | n/a | 0 | 0 |
| Arginine (g) | 7.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 9 | 2 |
| Ash (g) | 4.5 | 0.5 | 0.4 | 0.6 | 1.3 | 0.2 | 2.1 | 2.4 | 3.1 | 0.1 | 0.0 | 0.0 | 0.1 | 3.0 | 1.2 | 20 | 3 |
| Aspartic acid (g) | 10.4 | 0.3 | 0.1 | 0.1 | 0.3 | 0.1 | 0.6 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 14 | 2 |
| Caffeine | 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 | n/a | 0 | 0 |
| Calcium (mg) | 54.4 | 12.5 | 28.8 | 32.0 | 36.4 | 21.7 | 42.8 | 31.4 | 11.9 | 5.2 | 2.4 | 2.7 | 1.3 | 0.7 | 16.7 | 301 | 50 |
| Calories | 521.7 | 25.0 | 50.0 | 12.8 | 38.7 | 17.9 | 77.1 | 71.5 | 11.9 | 1.4 | 0.3 | 0.4 | 2.9 | 0.0 | 725.4 | 1,557 | 259 |
| Calories (kj) | 2,182.0 | 105.0 | 207.5 | 53.6 | 159.3 | 74.8 | 317.0 | 299.3 | 53.6 | 5.7 | 1.3 | 1.9 | 12.0 | 0.0 | 3,035.5 | 6,508 | 1,085 |
| Carbohydrates (g) | 0.0 | 5.8 | 11.7 | 2.4 | 7.1 | 4.0 | 16.7 | 16.5 | 0.4 | 0.2 | 0.0 | 0.1 | 0.5 | 0.0 | 159.5 | 225 | 37 |
| Cholesterol (mg) | 272.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 272 | 45 |
| Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 0 |
| Cystine (g) | 1.1 | 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 | 0.3 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 2.1 | 2.1 | 1.3 | 2.3 | 0.3 | 5.1 | 3.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 1.7 | 19 | 3 |
| Folate (mcg) | 36.3 | 12.5 | 23.8 | 28.8 | 54.6 | 0.4 | 64.3 | 10.5 | 3.0 | 5.8 | 0.9 | 0.4 | 1.0 | 0.0 | 323.6 | 566 | 94 |
| Folate, DFE (mcg) | 36.3 | 12.5 | 23.8 | 28.8 | 54.6 | 0.4 | 64.3 | 10.5 | n/a | 5.8 | 0.9 | 0.4 | 1.0 | 0.0 | 541.3 | 780 | 130 |
| Folate, food (mcg) | 36.3 | 12.5 | 23.8 | 28.8 | 54.6 | 0.4 | 64.3 | 10.5 | 3.0 | 5.8 | 0.9 | 0.4 | 1.0 | 0.0 | 11.2 | 253 | 42 |
| Folic acid (mcg) | 0.0 | 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 | 312.5 | 312 | 52 |
| Fructose | n/a | 1.4 | 1.6 | 0.4 | 3.1 | n/a | 5.9 | 5.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 18 | 3 |
| Galactose | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 1.5 | 2.5 | 0.4 | 2.4 | n/a | 5.4 | 5.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 18 | 3 |
| Glutamic acid (g) | 17.4 | 0.2 | 0.3 | 0.1 | 0.3 | 0.1 | 1.8 | 1.8 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.6 | 26 | 4 |
| Glycine (g) | 5.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 6 | 1 |
| Histidine (g) | 3.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 4 | 1 |
| Hydroxyproline | n/a | n/a | 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 |
| Iron (mg) | 5.4 | 0.4 | 0.3 | 0.2 | 0.8 | 0.2 | 1.2 | 2.6 | 0.4 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 8.3 | 20 | 3 |
| Isoleucine (g) | 5.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 7 | 1 |
| Lactose | 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 |
| Leucine (g) | 8.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 10 | 2 |
| Lysine (g) | 10.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 11 | 2 |
| Magnesium (mg) | 122.5 | 12.5 | 12.5 | 8.8 | 41.0 | 3.0 | 47.1 | 36.6 | 3.0 | 1.9 | 0.9 | 0.5 | 1.4 | 0.0 | 72.5 | 364 | 61 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.2 | 0.2 | 0.1 | 0.4 | 0.2 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 4 | 1 |
| Methionine (g) | 3.1 | 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 | 0.3 | 4 | 1 |
| Monounsaturated Fat (g) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Niacin (mg) | 26.5 | 0.6 | 0.1 | 0.3 | 1.0 | 0.1 | 2.5 | 2.7 | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 10.2 | 46 | 8 |
| Pantothenic acid (mg) | 3.1 | 0.1 | 0.2 | 0.2 | 0.5 | 0.1 | 0.4 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.3 | 7 | 1 |
| Phenylalanine (g) | 4.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 5 | 1 |
| Phosphorus (mg) | 925.4 | 25.0 | 36.3 | 19.2 | 86.5 | 18.4 | 102.8 | 72.4 | 32.7 | 2.2 | 0.7 | 0.2 | 2.6 | 0.0 | 206.5 | 1,531 | 255 |
| Phytosterols | n/a | 11.3 | 18.8 | 4.8 | n/a | n/a | 30.0 | n/a | n/a | 0.2 | n/a | 0.3 | 0.7 | 0.0 | n/a | 66 | 11 |
| Polyunsaturated Fat (g) | 1.9 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 3 | 1 |
| Potassium (mg) | 1,383.6 | 218.8 | 182.5 | 208.0 | 593.8 | 48.1 | 1,015.3 | 884.7 | 89.3 | 21.1 | 3.9 | 2.1 | 18.1 | 0.2 | 161.8 | 4,831 | 805 |
| Proline (g) | 4.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 5 | 1 |
| Protein (g) | 106.9 | 1.1 | 1.4 | 0.6 | 2.8 | 0.8 | 3.8 | 3.8 | 1.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 13.3 | 136 | 23 |
| Retinol (mcg) | 0.0 | 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 | 0 | 0 |
| Riboflavin (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 2.3 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 3 | 1 |
| Selenium (mcg) | 110.7 | 0.0 | 0.6 | 0.3 | 0.5 | 1.7 | 0.0 | 4.6 | 6.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 41.9 | 167 | 28 |
| Serine (g) | 4.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 6 | 1 |
| Sodium (mg) | 285.8 | 3.8 | 5.0 | 64.0 | 18.2 | 2.0 | 21.4 | 689.2 | 1,217.5 | 2.1 | 0.1 | 0.0 | 0.3 | 1,162.7 | 0.0 | 3,472 | 579 |
| Starch | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.1 | 1.2 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Sugar | n/a | 3.0 | 5.3 | 1.5 | 5.7 | 0.1 | 11.3 | 10.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 38 | 6 |
| Theobromine | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 2 | 0 |
| Threonine (g) | 4.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 6 | 1 |
| Tocopherol, alpha | n/a | 0.5 | 0.0 | 0.2 | 0.3 | 0.0 | 2.3 | 3.8 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 7 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 7.1 | 0.2 | 0.1 | 0.1 | 0.7 | 0.1 | 0.9 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.2 | 11 | 2 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 1.2 | 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 | 0.2 | 2 | 0 |
| Tyrosine (g) | 4.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 5 | 1 |
| Valine (g) | 5.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 7 | 1 |
| Vitamin A, IU (IU) | 0.0 | 462.5 | 2.5 | 359.2 | 455.0 | 1.1 | 3,568.6 | 1,330.5 | n/a | 320.1 | 70.2 | 2.8 | 374.5 | 0.0 | 0.0 | 6,947 | 1,158 |
| Vitamin A, RAE (mcg) | 0.0 | 22.5 | 0.0 | 17.6 | 22.8 | 0.0 | 179.9 | 66.3 | n/a | 16.0 | 3.5 | 0.1 | 18.7 | 0.0 | 0.0 | 347 | 58 |
| Vitamin B-12 (mcg) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 2.5 | 0.3 | 0.2 | 0.1 | 0.4 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 100.5 | 9.3 | 2.5 | 40.7 | 3.7 | 58.7 | 19.1 | 0.0 | 5.1 | 0.2 | 0.0 | 0.7 | 0.0 | 0.0 | 240 | 40 |
| Vitamin D | 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 | 0 | 0 |
| Water (g) | 334.9 | 117.4 | 111.4 | 76.3 | 215.6 | 7.0 | 404.9 | 64.1 | 292.0 | 3.3 | 1.2 | 0.0 | 0.1 | 0.0 | 382.8 | 2,011 | 335 |
| Zinc (mg) | 7.3 | 0.2 | 0.2 | 0.1 | 0.7 | 0.1 | 0.7 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 12 | 2 |
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