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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2 (236g) boneless skinless chicken breasts |
1 tablespoon (14g) vegetable oil |
2 medium (122g) carrots |
2 cups (142g) broccoli florets |
4 tablespoons (57g) butter |
3 tablespoons (30g) onions |
1/2 (2g) fresh garlic cloves |
14 1/2 ounces (0g) reduced-sodium fat-free chicken broth |
3 1/2 tablespoons (27g) flour |
1/2 cup (123g) nonfat milk |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
1/4 cup (61g) fat-free half-and-half |
3/4 teaspoon (1g) dried rosemary |
1 (154g) refrigerated pie crusts |
2 tablespoons (0g) Egg Beaters egg substitute |
Total | 1 serving | |
| Alanine (g) | 2.9 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 3.4 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 4 | 1 |
| Ash (g) | 2.7 | 0.0 | 1.2 | 1.3 | 1.2 | 0.1 | 0.0 | n/a | 0.1 | 0.9 | 3.0 | 0.0 | 0.6 | 0.1 | 2.3 | n/a | 14 | 3 |
| Aspartic acid (g) | 4.7 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 6 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 11.8 | 0.0 | 40.3 | 68.2 | 13.6 | 6.9 | 2.7 | n/a | 4.1 | 149.5 | 0.7 | 2.5 | 58.5 | 10.6 | 32.3 | n/a | 402 | 100 |
| Calories | 269.0 | 120.2 | 50.0 | 39.8 | 407.3 | 12.0 | 2.2 | n/a | 99.5 | 41.7 | 0.0 | 1.4 | 35.9 | 2.7 | 782.3 | n/a | 1,864 | 466 |
| Calories (kj) | 1,125.7 | 503.1 | 211.1 | 166.1 | 1,703.4 | 49.8 | 9.3 | n/a | 416.4 | 174.0 | 0.0 | 6.0 | 150.5 | 11.5 | 3,275.6 | n/a | 7,803 | 1,951 |
| Campesterol | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 11.7 | 7.4 | 0.0 | 2.8 | 0.5 | n/a | 20.9 | 6.1 | 0.0 | 0.4 | 5.5 | 0.5 | 86.6 | n/a | 142 | 36 |
| Cholesterol (mg) | 151.0 | 0.0 | 0.0 | 0.0 | 122.1 | 0.0 | 0.0 | n/a | 0.0 | 2.5 | 0.0 | 0.0 | 3.0 | 0.0 | 0.0 | n/a | 279 | 70 |
| Copper (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0 | 0 |
| Cystine (g) | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 3.4 | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 5.1 | n/a | 10 | 3 |
| Folate (mcg) | 9.4 | 0.0 | 23.2 | 100.8 | 1.7 | 5.7 | 0.0 | n/a | 50.0 | 6.1 | 0.0 | 0.1 | 2.4 | 2.5 | 104.7 | n/a | 307 | 77 |
| Folate, DFE (mcg) | 9.4 | 0.0 | 23.2 | 100.8 | 1.7 | 5.7 | 0.0 | n/a | 79.6 | 6.1 | 0.0 | 0.1 | 2.4 | 2.5 | 157.1 | n/a | 389 | 97 |
| Folate, food (mcg) | 9.4 | 0.0 | 23.2 | 100.8 | 1.7 | 5.7 | 0.0 | n/a | 7.9 | 6.1 | 0.0 | 0.1 | 2.4 | 2.5 | 29.3 | n/a | 189 | 47 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 42.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 75.5 | n/a | 118 | 29 |
| Fructose | n/a | n/a | 0.7 | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 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 | 0.7 | n/a | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 7.4 | 0.0 | 0.4 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | 1.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 3.3 | n/a | 14 | 3 |
| Glycine (g) | 2.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 3 | 1 |
| Histidine (g) | 1.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 2 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 0.9 | 0.0 | 0.4 | 1.2 | 0.0 | 0.1 | 0.0 | n/a | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 4.3 | n/a | 9 | 2 |
| Isoleucine (g) | 2.5 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 6.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 2 |
| Leucine (g) | 4.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 6 | 1 |
| Lysine (g) | 4.8 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 6 | 1 |
| Magnesium (mg) | 61.4 | 0.0 | 14.6 | 35.5 | 1.1 | 3.0 | 0.4 | n/a | 6.0 | 13.5 | 0.0 | 1.0 | 9.7 | 1.8 | 26.2 | n/a | 174 | 44 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 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 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Methionine (g) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 1.8 | 3.8 | 0.0 | 0.0 | 11.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 20.9 | n/a | 39 | 10 |
| Niacin (mg) | 24.6 | 0.0 | 1.2 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 5.3 | n/a | 34 | 8 |
| Pantothenic acid (mg) | 3.4 | 0.0 | 0.3 | 0.8 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.3 | n/a | 0.7 | n/a | 6 | 2 |
| Phenylalanine (g) | 2.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 3 | 1 |
| Phosphorus (mg) | 495.6 | 0.0 | 42.7 | 93.7 | 13.6 | 8.7 | 2.3 | n/a | 29.5 | 123.7 | 0.0 | 0.9 | 92.0 | 0.6 | 126.3 | n/a | 1,030 | 257 |
| Phytosterols | n/a | 131.6 | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 0.5 | n/a | n/a | 137 | 34 |
| Polyunsaturated Fat (g) | 0.9 | 7.4 | 0.1 | 0.2 | 1.7 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | n/a | 16 | 4 |
| Potassium (mg) | 873.2 | 0.0 | 390.4 | 461.5 | 13.6 | 43.8 | 6.0 | n/a | 29.3 | 191.1 | 0.2 | 7.6 | 125.5 | 7.9 | 175.6 | n/a | 2,326 | 581 |
| Proline (g) | 1.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | 0.0 | n/a | n/a | 1.2 | n/a | 4 | 1 |
| Protein (g) | 50.1 | 0.0 | 1.1 | 4.2 | 0.5 | 0.3 | 0.1 | n/a | 2.8 | 4.1 | 0.0 | 0.1 | 1.6 | 0.0 | 10.0 | n/a | 75 | 19 |
| Retinol (mcg) | 21.2 | 0.0 | 0.0 | 0.0 | 381.1 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 7.3 | 0.0 | 0.0 | n/a | 411 | 103 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.3 | 1.8 | 0.0 | 0.1 | 29.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | 14.3 | n/a | 47 | 12 |
| Selenium (mcg) | 75.5 | 0.0 | 0.1 | 4.3 | 0.6 | 0.2 | 0.2 | n/a | 9.3 | 3.8 | 0.0 | 0.0 | 1.8 | 0.0 | 10.5 | n/a | 106 | 27 |
| Serine (g) | 1.9 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 3 | 1 |
| Sodium (mg) | 273.8 | 0.0 | 84.2 | 38.3 | 405.6 | 1.2 | 0.3 | n/a | 0.5 | 51.5 | 1,162.7 | 0.1 | 87.7 | 0.4 | 719.2 | n/a | 2,825 | 706 |
| Starch | n/a | n/a | 1.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 74.4 | n/a | 76 | 19 |
| Stigmasterol | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 4.4 | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 0.0 | 0.0 | 5.8 | n/a | 0.0 | 1.3 | 0.0 | n/a | 0.1 | 6.2 | 0.0 | 0.0 | 3.0 | n/a | 6.5 | n/a | 23 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 1 | 0 |
| Threonine (g) | 2.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 0.4 | 1.9 | 0.8 | n/a | 1.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2.5 | n/a | 3 | 1 |
| Tocopherol, gamma (mg) | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 8.2 | n/a | 9 | 2 |
| Total Fat (g) | 6.1 | 13.6 | 0.3 | 0.5 | 46.1 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 44.0 | n/a | 112 | 28 |
| Trans-monoenoic Fat (g) | 0.0 | 0.0 | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| TransFatty acids (g) | 0.0 | 0.0 | 0.0 | n/a | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 1.8 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 2 | 1 |
| Valine (g) | 2.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 70.8 | 0.0 | 20,381.3 | 4,260.0 | 1,419.4 | 0.6 | 0.1 | n/a | 0.0 | 18.4 | 0.0 | 3.1 | 26.2 | 25.9 | 0.0 | n/a | 26,206 | 6,551 |
| Vitamin A, RAE (mcg) | 21.2 | 0.0 | 1,018.7 | 213.0 | 388.5 | 0.0 | 0.0 | n/a | 0.0 | 2.5 | 0.0 | 0.2 | 7.3 | 1.3 | 0.0 | n/a | 1,653 | 413 |
| Vitamin B-12 (mcg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 1.8 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2 | 1 |
| Vitamin C (mg) | 2.8 | 0.0 | 7.2 | 132.3 | 0.0 | 2.2 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | n/a | 146 | 36 |
| Vitamin D (IU) | 11.8 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 46 | 11 |
| Water (g) | 178.9 | 0.0 | 107.7 | 128.8 | 9.0 | 26.7 | 0.9 | n/a | 3.3 | 111.3 | 0.0 | 0.1 | 52.4 | 0.1 | 11.1 | n/a | 630 | 158 |
| Zinc (mg) | 1.4 | 0.0 | 0.3 | 0.6 | 0.1 | 0.1 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | 0.0 | 0.5 | 0.0 | 0.8 | n/a | 4 | 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.