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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12 ounces (343g) bay scallops |
8 ounces (224g) turkey kielbasa |
1 teaspoon (5g) canola oil |
1 cup (160g) onions |
1 cup (149g) sweet green peppers |
1 cup (101g) celery |
3 cloves (9g) garlic |
2 1/2 cups (600g) low sodium chicken broth |
1 1/3 cups (344g) salsa |
1 1/4 cups (231g) long grain rice |
1 (0g) bay leaves |
1 1/2 teaspoons (150g) cajun seasoning |
1/2 teaspoon (1g) dried thyme |
1/2 teaspoon (1g) dried oregano |
1/4 cup (15g) parsley |
Total | 1 serving | |
| Alanine (g) | 1.8 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 3 | 0 |
| Alcohol (g) | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 2.2 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.4 | n/a | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Ash (g) | 6.0 | 7.6 | 0.0 | 0.6 | 0.6 | 0.8 | 0.1 | 1.2 | 7.5 | 1.5 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 26 | 4 |
| Aspartic acid (g) | 3.2 | n/a | n/a | 0.1 | 0.3 | 0.1 | 0.0 | n/a | n/a | 1.5 | n/a | n/a | n/a | 0.0 | 0.0 | 5 | 1 |
| Beta-sitosterol | n/a | n/a | 18.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 20.6 | n/a | 0.0 | 36.8 | 14.9 | 40.4 | 16.3 | 24.0 | 93.0 | 64.8 | 0.5 | n/a | 13.2 | 8.0 | 20.7 | 353 | 59 |
| Calories | 236.6 | 506.2 | 39.8 | 64.0 | 29.8 | 16.2 | 13.4 | 96.0 | 93.0 | 844.1 | 0.2 | n/a | 1.9 | 1.3 | 5.4 | 1,948 | 325 |
| Calories (kj) | 990.9 | 2,121.3 | 166.5 | 265.6 | 125.2 | 67.7 | 56.1 | 402.0 | 396.1 | 3,531.2 | 0.8 | n/a | 8.1 | 5.5 | 22.7 | 8,159 | 1,360 |
| Campesterol | n/a | n/a | 10.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 2 |
| Carbohydrates (g) | 10.9 | 8.7 | 0.0 | 14.9 | 6.9 | 3.0 | 3.0 | 7.2 | 21.6 | 184.9 | 0.0 | n/a | 0.4 | 0.3 | 0.9 | 263 | 44 |
| Cholesterol (mg) | 82.3 | 156.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 239 | 40 |
| Copper (mg) | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.5 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 2.7 | 2.5 | 1.6 | 0.2 | 0.0 | 5.5 | 3.0 | 0.0 | n/a | 0.3 | 0.2 | 0.5 | 17 | 3 |
| Folate (mcg) | 54.9 | n/a | 0.0 | 30.4 | 14.9 | 36.4 | 0.3 | 0.0 | 13.8 | 534.2 | 0.1 | n/a | 1.9 | 1.2 | 22.8 | 711 | 118 |
| Folate, DFE (mcg) | 54.9 | n/a | 0.0 | 30.4 | 14.9 | 36.4 | 0.3 | 0.0 | 13.8 | 894.9 | 0.1 | n/a | 1.9 | 1.2 | 22.8 | 1,072 | 179 |
| Folate, food (mcg) | 54.9 | n/a | 0.0 | 30.4 | 14.9 | 36.4 | 0.3 | 0.0 | 13.8 | 18.5 | 0.1 | n/a | 1.9 | 1.2 | 22.8 | 195 | 33 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 515.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 516 | 86 |
| Fructose (g) | 0.0 | n/a | n/a | 2.1 | 1.7 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | 3.2 | 1.7 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Glutamic acid (g) | 4.8 | n/a | n/a | 0.4 | 0.3 | 0.1 | 0.1 | n/a | n/a | 3.2 | n/a | n/a | n/a | 0.0 | 0.0 | 9 | 1 |
| Glycine (g) | 3.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 1.3 | 2.8 | 0.0 | 0.3 | 0.5 | 0.2 | 0.2 | 1.3 | 1.6 | 10.0 | 0.0 | n/a | 0.9 | 0.2 | 0.9 | 20 | 3 |
| Isoleucine (g) | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.5 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lysine (g) | 2.5 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Magnesium (mg) | 75.4 | n/a | 0.0 | 16.0 | 14.9 | 11.1 | 2.3 | 6.0 | 51.7 | 57.8 | 0.1 | n/a | 1.5 | 1.4 | 7.5 | 246 | 41 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | n/a | 0.0 | 0.2 | 0.2 | 0.1 | 0.2 | n/a | 0.4 | 2.5 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 4 | 1 |
| Methionine (g) | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 18.5 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 24 | 4 |
| Niacin (mg) | 2.4 | n/a | 0.0 | 0.2 | 0.7 | 0.3 | 0.1 | 8.2 | 0.3 | 9.7 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 22 | 4 |
| Pantothenic acid (mg) | 0.7 | n/a | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 2.3 | n/a | n/a | n/a | 0.0 | 0.1 | 4 | 1 |
| Phenylalanine (g) | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 1,145.1 | n/a | 0.0 | 46.4 | 29.8 | 24.2 | 13.8 | 180.0 | 106.8 | 265.9 | 0.1 | n/a | 1.4 | 0.7 | 8.7 | 1,823 | 304 |
| Phytosterols | n/a | n/a | n/a | 24.0 | 13.4 | 6.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | 1.0 | 0.8 | 46 | 8 |
| Polyunsaturated Fat (g) | 0.4 | 5.2 | 1.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.8 | 0.4 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Potassium (mg) | 702.9 | n/a | 0.0 | 233.6 | 260.8 | 262.6 | 36.1 | 516.0 | 1,023.1 | 265.9 | 0.3 | n/a | 5.7 | 6.3 | 83.1 | 3,396 | 566 |
| Proline (g) | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Protein (g) | 41.3 | 29.3 | 0.0 | 1.8 | 1.3 | 0.7 | 0.6 | 12.0 | 5.3 | 16.5 | 0.0 | n/a | 0.1 | 0.0 | 0.4 | 109 | 18 |
| Retinol (mcg) | 3.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Riboflavin (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.4 | 14.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 1.1 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 17 | 3 |
| Selenium (mcg) | 43.9 | n/a | 0.0 | 0.8 | 0.0 | 0.4 | 1.3 | 0.0 | 3.1 | 34.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 84 | 14 |
| Serine (g) | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Sodium (mg) | 1,344.0 | 2,688.0 | 0.0 | 6.4 | 4.5 | 80.8 | 1.5 | 180.0 | 2,066.8 | 11.6 | 0.0 | n/a | 0.4 | 0.1 | 8.4 | 6,393 | 1,065 |
| Starch (g) | 7.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5.5 | n/a | n/a | n/a | n/a | n/a | n/a | 13 | 2 |
| Stigmasterol | n/a | n/a | 0.1 | 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 (g) | 0.0 | n/a | n/a | 1.6 | 0.2 | 0.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 6.8 | 3.6 | 1.8 | 0.1 | 0.8 | 10.5 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.1 | 24 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | n/a | 0.8 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 4.1 | 0.3 | n/a | n/a | 0.1 | 0.1 | 0.1 | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 1 | 0 |
| Total Fat (g) | 1.7 | 39.4 | 4.5 | 0.2 | 0.3 | 0.2 | 0.0 | 3.6 | 0.6 | 1.5 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 52 | 9 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 1.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 10.3 | 0.0 | 0.0 | 3.2 | 551.3 | 453.5 | 0.8 | 0.0 | 1,005.9 | 0.0 | 3.7 | n/a | 26.6 | 8.5 | 1,263.6 | 3,327 | 555 |
| Vitamin A, RAE (mcg) | 3.4 | 0.0 | 0.0 | 0.0 | 26.8 | 22.2 | 0.0 | 0.0 | 51.7 | 0.0 | 0.2 | n/a | 1.3 | 0.4 | 63.2 | 169 | 28 |
| Vitamin B-12 (mcg) | 4.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.3 | n/a | 0.0 | 0.2 | 0.3 | 0.1 | 0.1 | 0.1 | 0.6 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 33.2 | 0.0 | 11.8 | 119.8 | 3.1 | 2.8 | 0.0 | 6.5 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 20.0 | 198 | 33 |
| Vitamin D (IU) | 3.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Water (g) | 283.0 | 138.9 | 0.0 | 142.6 | 139.9 | 96.4 | 5.3 | 576.0 | 309.6 | 26.9 | 0.0 | n/a | 0.1 | 0.0 | 13.2 | 1,732 | 289 |
| Zinc (mg) | 3.1 | n/a | 0.0 | 0.3 | 0.2 | 0.1 | 0.1 | 0.6 | 1.3 | 2.5 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 8 | 1 |
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.