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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8 ounces (227g) fat-free Italian salad dressing |
3 (9g) garlic cloves |
1/2 teaspoon (1g) ground red pepper |
1 lb (454g) boneless skinless chicken breasts |
1 tablespoon (14g) olive oil |
2 medium (238g) bell peppers |
1 medium (110g) onions |
1 teaspoon (0g) oregano |
1/2 teaspoon (1g) ground black pepper |
1/2 teaspoon (1g) ground cumin |
6 cups (1,116g) cooked rice |
30 ounces (614g) black beans |
29 ounces (822g) diced tomatoes |
1 to taste (0g) fresh cilantro |
Total | 1 serving | |
| Alanine | n/a | 0.0 | n/a | 5.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 2.3 | 0.2 | n/a | 10 | 2 |
| Alcohol (g) | 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 | n/a | 0 | 0 |
| Arginine | n/a | 0.1 | n/a | 6.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 2.2 | 3.4 | 0.2 | n/a | 13 | 2 |
| Ash (g) | 7.9 | 0.1 | 0.1 | 5.2 | 0.0 | 1.0 | 0.4 | 0.0 | 0.1 | 0.1 | 2.3 | 7.1 | 4.1 | n/a | 28 | 5 |
| Aspartic acid | n/a | 0.0 | n/a | 9.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 2.5 | 6.6 | 1.1 | n/a | 20 | 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 | n/a | 0 | 0 |
| Calcium (mg) | 68.0 | 16.3 | 1.3 | 22.7 | 0.1 | 23.8 | 25.3 | 5.3 | 5.1 | 9.8 | 33.5 | 165.9 | 82.2 | n/a | 459 | 77 |
| Calories | 106.6 | 13.4 | 2.9 | 517.6 | 119.3 | 47.6 | 44.0 | 0.9 | 2.9 | 3.9 | 1,450.8 | 810.9 | 148.0 | n/a | 3,269 | 545 |
| Calories (kj) | 442.3 | 56.1 | 12.0 | 2,165.6 | 499.4 | 199.9 | 182.6 | 3.7 | 12.1 | 16.5 | 6,071.0 | 3,390.9 | 608.4 | n/a | 13,660 | 2,277 |
| Carbohydrates (g) | 19.8 | 3.0 | 0.5 | 0.0 | 0.0 | 11.0 | 10.3 | 0.2 | 0.7 | 0.5 | 319.1 | 145.6 | 32.0 | n/a | 543 | 90 |
| Cholesterol (mg) | 4.5 | 0.0 | 0.0 | 290.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 295 | 49 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.3 | 0.5 | n/a | 3 | 0 |
| Cystine | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.6 | 0.1 | n/a | 2 | 0 |
| Dietary Fiber (g) | 1.4 | 0.2 | 0.2 | 0.0 | 0.0 | 4.0 | 1.9 | 0.1 | 0.3 | 0.1 | 3.3 | 53.4 | 9.9 | n/a | 75 | 12 |
| Folate (mcg) | 27.2 | 0.3 | 1.0 | 18.2 | 0.0 | 23.8 | 20.9 | 0.8 | 0.2 | 0.1 | 647.3 | 915.3 | 123.3 | n/a | 1,778 | 296 |
| Folate, DFE (mcg) | 27.2 | 0.3 | 1.0 | 18.2 | 0.0 | 23.8 | 20.9 | 0.8 | 0.2 | 0.1 | 1,082.5 | 915.3 | 123.3 | n/a | 2,214 | 369 |
| Folate, food (mcg) | 27.2 | 0.3 | 1.0 | 18.2 | 0.0 | 23.8 | 20.9 | 0.8 | 0.2 | 0.1 | 22.3 | 915.3 | 123.3 | n/a | 1,153 | 192 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 625.0 | 0.0 | 0.0 | n/a | 625 | 104 |
| Fructose (g) | 12.7 | n/a | n/a | n/a | n/a | 2.7 | 1.4 | 0.0 | 0.0 | n/a | n/a | n/a | 11.3 | n/a | 28 | 5 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 6.4 | n/a | n/a | n/a | n/a | 2.8 | 2.2 | 0.0 | 0.0 | n/a | n/a | n/a | 10.3 | n/a | 22 | 4 |
| Glutamic acid | n/a | 0.1 | n/a | 14.3 | 0.0 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 5.2 | 8.3 | 3.5 | n/a | 32 | 5 |
| Glycine | n/a | 0.0 | n/a | 4.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 2.1 | 0.2 | n/a | 8 | 1 |
| Histidine | n/a | 0.0 | n/a | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 1.5 | 0.1 | n/a | 6 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.9 | 0.2 | 0.1 | 1.7 | 0.1 | 0.8 | 0.2 | 0.1 | 0.1 | 0.7 | 16.6 | 12.9 | 2.2 | n/a | 37 | 6 |
| Isoleucine | n/a | 0.0 | n/a | 4.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 2.4 | 0.1 | n/a | 9 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | n/a | 8.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 4.3 | 0.2 | n/a | 15 | 2 |
| Lysine | n/a | 0.0 | n/a | 9.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 3.7 | 0.2 | n/a | 14 | 2 |
| Magnesium (mg) | 11.3 | 2.3 | 1.4 | 118.0 | 0.0 | 23.8 | 11.0 | 0.9 | 2.0 | 3.8 | 145.1 | 430.0 | 90.4 | n/a | 840 | 140 |
| Maltose (g) | 0.3 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 4.2 | 2.7 | 0.9 | n/a | 9 | 1 |
| Methionine | n/a | 0.0 | n/a | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.8 | 0.0 | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 0.5 | 0.0 | 0.0 | 3.5 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.3 | 0.3 | n/a | 15 | 3 |
| Niacin (mg) | 0.3 | 0.1 | 0.1 | 47.4 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 20.5 | 3.1 | 4.9 | n/a | 78 | 13 |
| Pantothenic acid (mg) | 0.0 | 0.1 | n/a | 6.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 4.6 | 1.5 | 0.7 | n/a | 14 | 2 |
| Phenylalanine | n/a | 0.0 | n/a | 3.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 2.9 | 0.2 | n/a | 9 | 1 |
| Phosphorus (mg) | 247.2 | 13.8 | 2.6 | 953.4 | 0.0 | 47.6 | 31.9 | 0.5 | 1.8 | 5.2 | 412.9 | 860.0 | 197.3 | n/a | 2,774 | 462 |
| Phytosterols | n/a | n/a | 0.7 | n/a | 29.8 | 21.4 | 16.5 | 0.7 | 1.1 | 0.7 | n/a | n/a | 57.5 | n/a | 129 | 21 |
| Polyunsaturated Fat (g) | 0.4 | 0.0 | 0.1 | 1.8 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.4 | 0.7 | n/a | 7 | 1 |
| Potassium (mg) | 231.4 | 36.1 | 18.1 | 1,679.8 | 0.1 | 416.5 | 160.6 | 4.2 | 15.3 | 18.8 | 323.6 | 2,180.7 | 1,948.5 | n/a | 7,034 | 1,172 |
| Proline | n/a | 0.0 | n/a | 3.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 2.3 | 0.1 | n/a | 7 | 1 |
| Protein (g) | 2.2 | 0.6 | 0.1 | 96.4 | 0.0 | 2.0 | 1.2 | 0.0 | 0.1 | 0.2 | 26.6 | 54.4 | 7.2 | n/a | 191 | 32 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 40.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 41 | 7 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.2 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.7 | 0.0 | 0.0 | 2.6 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.9 | 0.2 | n/a | 7 | 1 |
| Selenium (mcg) | 4.5 | 1.3 | 0.1 | 145.3 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.1 | 83.7 | 7.4 | 0.0 | n/a | 243 | 40 |
| Serine | n/a | 0.0 | n/a | 3.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 3.0 | 0.2 | n/a | 8 | 1 |
| Sodium (mg) | 2,560.8 | 1.5 | 0.3 | 526.6 | 0.3 | 7.1 | 4.4 | 0.1 | 0.2 | 1.8 | 0.0 | 6.1 | 41.1 | n/a | 3,150 | 525 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose (g) | 0.7 | n/a | n/a | n/a | n/a | 0.3 | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Sugar (g) | 20.1 | 0.1 | 0.1 | 0.0 | 0.0 | 5.7 | 4.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 21.6 | n/a | 52 | 9 |
| 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.9 | 1.5 | 0.3 | n/a | 4 | 1 |
| Threonine | n/a | 0.0 | n/a | 4.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 2.3 | 0.2 | n/a | 8 | 1 |
| Tocopherol, alpha (mg) | 1.7 | 0.0 | 0.3 | 0.9 | 1.9 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 4.4 | n/a | 10 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 1.0 | n/a | 2 | 0 |
| Total Fat (g) | 2.0 | 0.0 | 0.2 | 11.8 | 13.5 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 2.3 | 3.3 | 1.6 | n/a | 36 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.6 | 0.0 | n/a | 2 | 0 |
| Tyrosine | n/a | 0.0 | n/a | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 1.5 | 0.1 | n/a | 6 | 1 |
| Valine | n/a | 0.0 | n/a | 5.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 2.9 | 0.1 | n/a | 10 | 2 |
| Vitamin A, IU (IU) | 174.6 | 0.8 | 374.5 | 136.2 | 0.0 | 880.6 | 2.2 | 5.7 | 6.3 | 13.3 | 0.0 | 36.9 | 6,848.4 | n/a | 8,480 | 1,413 |
| Vitamin A, RAE (mcg) | 9.1 | 0.0 | 18.7 | 40.9 | 0.0 | 42.8 | 0.0 | 0.3 | 0.3 | 0.7 | 0.0 | 0.0 | 345.3 | n/a | 458 | 76 |
| Vitamin B-12 (mcg) | 0.7 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 3.4 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 0.7 | n/a | 6 | 1 |
| Vitamin C (mg) | 0.9 | 2.8 | 0.7 | 5.4 | 0.0 | 191.4 | 8.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 112.6 | n/a | 322 | 54 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 22.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 23 | 4 |
| Water (g) | 194.9 | 5.3 | 0.1 | 344.1 | 0.0 | 223.5 | 98.0 | 0.0 | 0.1 | 0.1 | 765.7 | 403.8 | 777.1 | n/a | 2,813 | 469 |
| Zinc (mg) | 0.8 | 0.1 | 0.0 | 2.6 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 4.7 | 6.9 | 1.4 | n/a | 17 | 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.