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Nutritional Facts: Skinny Bride's Guide to Turkey and 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.

  5 cups (1,185g)
water
3/4 cup (139g)
long grain brown rice
3/4 cup (120g)
wild rice
10 ounces (0g)
alfredo sauce
1 cup (256g)
nonfat sour cream
1/2 cup (120g)
reduced-sodium chicken broth
1/4 cup (25g)
parmesan cheese
1/4 teaspoon (0g)
dried thyme leaves
1/4 teaspoon (1g)
pepper
4 cups (560g)
cooked turkey
12 ounces (375g)
frozen mixed vegetables
1/2 cup (114g)
whole wheat bread crumbs
2 teaspoons (9g)
olive oil
Total 1 serving
Alanine n/a 0.6 1.0 n/a n/a n/a 0.3 n/a 0.0 10.2 0.5 0.2 0.0 13 1
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 0.8 1.4 n/a n/a n/a 0.4 n/a 0.0 11.5 0.8 n/a 0.0 15 1
Ash (g) 1.2 2.1 1.8 n/a 3.1 0.2 2.0 0.0 0.0 5.9 2.2 4.3 0.0 23 2
Aspartic acid n/a 1.0 1.7 n/a n/a n/a 0.7 n/a 0.0 15.9 1.3 0.4 0.0 21 2
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 35.6 31.9 25.2 n/a 361.0 4.8 277.3 0.8 2.5 140.0 93.7 121.6 0.1 1,094 109
Calories 0.0 513.4 428.4 n/a 233.0 19.2 107.8 0.2 1.4 952.0 239.9 280.6 79.6 2,855 286
Calories (kj) 0.0 2,147.9 1,792.8 n/a 975.4 80.4 451.3 0.8 6.0 3,981.6 1,004.7 1,174.6 332.9 11,948 1,195
Carbohydrates (g) 0.0 107.2 89.9 n/a 38.7 1.4 1.0 0.0 0.4 0.0 50.5 46.9 0.0 336 34
Cholesterol (mg) 0.0 0.0 0.0 n/a 23.0 0.0 22.0 0.0 0.0 425.6 0.0 0.0 0.0 471 47
Copper (mg) 0.1 0.4 0.6 n/a n/a 0.1 0.1 0.0 0.0 0.5 0.3 0.4 0.0 3 0
Cystine n/a 0.1 0.2 n/a n/a n/a 0.0 n/a 0.0 1.7 0.1 0.2 0.0 2 0
Dietary Fiber (g) 0.0 4.9 7.4 n/a 0.0 0.0 0.0 0.0 0.1 0.0 15.0 7.7 0.0 35 4
Folate (mcg) 0.0 27.8 114.0 n/a n/a 0.0 2.5 0.1 0.1 39.2 108.7 56.8 0.0 349 35
Folate, DFE (mcg) 0.0 27.8 114.0 n/a n/a 0.0 2.5 0.1 0.1 39.2 108.7 56.8 0.0 349 35
Folate, food (mcg) 0.0 27.8 114.0 n/a n/a 0.0 2.5 0.1 0.1 39.2 108.7 56.8 0.0 349 35
Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Galactose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Glutamic acid n/a 2.2 3.1 n/a n/a n/a 2.2 n/a 0.0 26.8 1.7 2.2 0.0 38 4
Glycine n/a 0.5 0.8 n/a n/a n/a 0.2 n/a 0.0 8.1 0.5 0.3 0.0 10 1
Histidine n/a 0.3 0.5 n/a n/a n/a 0.3 n/a 0.0 5.1 0.3 0.2 0.0 7 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 0.0 2.0 2.4 n/a 0.1 0.3 0.2 0.0 0.1 10.0 3.6 2.8 0.1 21 2
Isoleucine n/a 0.5 0.7 n/a n/a n/a 0.5 0.0 0.0 8.5 0.6 0.3 0.0 11 1
Lactose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Leucine n/a 0.9 1.2 n/a n/a n/a 0.9 0.0 0.0 13.1 0.8 0.5 0.0 17 2
Lysine n/a 0.4 0.8 n/a n/a n/a 0.7 0.0 0.0 15.5 0.7 0.2 0.0 18 2
Magnesium (mg) 11.9 198.4 212.4 n/a n/a 1.2 9.5 0.3 1.0 145.6 90.0 93.2 0.0 763 76
Maltose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 5.2 1.6 n/a n/a n/a 0.0 0.0 0.1 0.1 0.9 2.4 0.0 10 1
Methionine n/a 0.2 0.5 n/a n/a n/a 0.3 n/a 0.0 4.8 0.1 0.1 0.0 6 1
Monounsaturated Fat (g) 0.0 1.5 0.2 n/a n/a 0.3 2.1 0.0 0.0 6.2 0.1 1.8 6.6 19 2
Niacin (mg) 0.0 7.1 8.1 n/a n/a 1.6 0.0 0.0 0.0 30.5 4.7 5.4 0.0 57 6
Pantothenic acid (mg) 0.0 2.1 1.3 n/a n/a n/a 0.1 0.0 0.0 5.3 0.6 0.8 0.0 10 1
Phenylalanine n/a 0.6 0.9 n/a n/a n/a 0.5 n/a 0.0 6.5 0.5 0.3 0.0 9 1
Phosphorus (mg) 0.0 462.0 519.6 n/a 297.0 36.0 182.3 0.2 0.9 1,192.8 221.2 229.5 0.0 3,141 314
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a n/a 19.9 20 2
Polyunsaturated Fat (g) 0.0 1.4 0.8 n/a n/a 0.2 0.3 0.0 0.0 8.4 0.9 0.7 0.9 14 1
Potassium (mg) 11.9 309.4 512.4 n/a 560.6 103.2 31.3 1.2 7.6 1,668.8 794.7 281.7 0.1 4,283 428
Proline n/a 0.5 0.6 n/a n/a n/a 1.2 n/a 0.0 6.8 0.3 0.7 0.0 10 1
Protein (g) 0.0 11.0 17.7 n/a 12.0 2.4 9.6 0.0 0.1 164.2 12.5 14.7 0.0 244 24
Retinol (mcg) 0.0 0.0 0.0 n/a n/a 0.0 55.8 0.0 0.0 0.0 0.0 0.0 0.0 56 6
Riboflavin (mg) 0.0 0.1 0.3 n/a n/a 0.0 0.1 0.0 0.0 1.0 0.3 0.2 0.0 2 0
Saturated Fat (g) 0.0 0.8 0.2 n/a 2.0 0.2 4.3 0.0 0.0 8.2 0.4 0.8 1.2 18 2
Selenium (mcg) 0.0 32.5 3.4 n/a n/a 0.0 4.4 n/a 0.0 206.1 1.5 45.8 0.0 294 29
Serine n/a 0.6 0.9 n/a n/a n/a 0.6 n/a 0.0 7.3 0.6 0.3 0.0 10 1
Sodium (mg) 35.6 9.7 8.4 n/a 184.3 36.0 382.3 0.0 0.1 392.0 176.2 536.2 0.2 1,761 176
Sucrose n/a 1.2 0.8 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 2 0
Sugar (g) 0.0 1.2 3.0 n/a 18.4 0.2 0.2 n/a 0.0 0.0 n/a 6.3 0.0 29 3
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.6 0.1 n/a n/a 0.0 0.0 0.0 0.0 0.3 0.5 0.4 0.0 2 0
Threonine n/a 0.4 0.6 n/a n/a n/a 0.4 0.0 0.0 7.3 0.5 0.2 0.0 9 1
Tocopherol, alpha (mg) 0.0 1.7 1.0 n/a n/a 0.0 0.1 n/a 0.0 1.8 n/a 0.6 1.3 6 1
Tocopherol, beta 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 0 0
Tocopherol, delta 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 0 0
Tocopherol, gamma n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.1 0 0
Total Fat (g) 0.0 4.1 1.3 n/a 3.3 0.7 7.2 0.0 0.0 27.8 1.9 3.8 9.0 59 6
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan n/a 0.1 0.2 n/a n/a n/a 0.1 0.0 0.0 1.9 0.1 0.1 0.0 3 0
Tyrosine n/a 0.4 0.7 n/a n/a n/a 0.6 n/a 0.0 6.5 0.3 0.2 0.0 9 1
Valine n/a 0.6 1.0 n/a n/a n/a 0.6 0.0 0.0 8.7 0.7 0.3 0.0 12 1
Vitamin A, IU (IU) 0.0 0.0 22.8 n/a 1,738.2 0.0 216.3 9.5 3.1 0.0 19,036.4 3.4 0.0 21,030 2,103
Vitamin A, RAE (mcg) 0.0 0.0 1.2 n/a n/a 0.0 57.3 0.5 0.2 0.0 952.2 0.0 0.0 1,011 101
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a n/a 0.1 0.6 0.0 0.0 2.1 0.0 0.0 0.0 3 0
Vitamin B-6 (mg) 0.0 0.7 0.5 n/a n/a 0.0 0.0 0.0 0.0 2.6 0.4 0.2 0.0 4 0
Vitamin C (mg) 0.0 0.0 0.0 n/a 3.1 0.0 0.0 0.3 0.0 0.0 39.0 0.0 0.0 42 4
Vitamin D (IU) 0.0 0.0 0.0 n/a n/a 0.0 5.3 0.0 0.0 44.8 0.0 0.0 0.0 50 5
Water (g) 1,183.8 14.4 9.3 n/a 198.9 115.2 5.2 0.1 0.1 363.3 307.7 43.8 0.0 2,242 224
Zinc (mg) 0.0 2.8 7.2 n/a n/a 0.1 1.0 0.0 0.0 17.4 1.7 2.0 0.0 32 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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