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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1 1/2 cups (278g) long grain brown rice |
3 cups (720g) reduced-sodium chicken broth |
4 cups (496g) zucchini |
2 (238g) red bell peppers |
1 large (150g) onions |
3/4 teaspoon (5g) salt |
1 1/2 cups (366g) low-fat milk |
3 tablespoons (22g) all-purpose flour |
2 cups (226g) monterey jack pepper cheese |
1 cup (145g) fresh corn kernels |
2 teaspoons (9g) olive oil |
8 ounces (224g) turkey sausage |
4 ounces (113g) reduced-fat cream cheese |
1/4 cup (34g) pickled jalapeno peppers |
Total | 1 serving | |
| Alanine (g) | 1.3 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 1.6 | 0.4 | 0.0 | 2.1 | 0.3 | 0.0 | 7 | 1 |
| Alcohol (g) | 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 | 0 | 0 |
| Arginine (g) | 1.7 | n/a | 0.3 | 0.1 | 0.2 | 0.0 | 0.4 | 0.1 | 2.1 | 0.2 | 0.0 | 2.4 | 0.4 | 0.0 | 8 | 1 |
| Ash (g) | 4.2 | 1.4 | 2.9 | 1.1 | 0.5 | 4.5 | 2.7 | 0.1 | 8.0 | 0.9 | 0.0 | 4.1 | 2.3 | 1.5 | 34 | 3 |
| Aspartic acid (g) | 2.1 | n/a | 0.7 | 0.7 | 0.1 | 0.0 | 1.1 | 0.1 | 3.6 | 0.4 | 0.0 | 3.4 | 0.8 | 0.0 | 13 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 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 | 0 | 0 |
| Calcium (mg) | 63.8 | 28.8 | 79.4 | 16.7 | 34.5 | 1.1 | 457.5 | 3.4 | 1,686.0 | 2.9 | 0.1 | 71.7 | 167.8 | 7.8 | 2,621 | 218 |
| Calories | 1,026.8 | 115.2 | 84.3 | 73.8 | 60.0 | 0.0 | 153.7 | 81.9 | 843.0 | 124.7 | 79.6 | 526.4 | 228.0 | 9.2 | 3,406 | 284 |
| Calories (kj) | 4,295.7 | 482.4 | 347.2 | 307.0 | 249.0 | 0.0 | 647.8 | 342.7 | 3,530.1 | 522.0 | 332.9 | 2,201.9 | 956.0 | 38.4 | 14,253 | 1,188 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 214.3 | 8.6 | 15.4 | 14.4 | 14.0 | 0.0 | 18.3 | 17.2 | 1.5 | 27.1 | 0.0 | 3.5 | 9.2 | 1.6 | 345 | 29 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18.3 | 0.0 | 201.1 | 0.0 | 0.0 | 358.4 | 61.2 | 0.0 | 639 | 53 |
| Copper (mg) | 0.8 | 0.4 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 9.7 | 0.0 | 5.0 | 5.0 | 2.6 | 0.0 | 0.0 | 0.6 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.9 | 27 | 2 |
| Folate (mcg) | 55.5 | 0.0 | 119.0 | 109.5 | 28.5 | 0.0 | 18.3 | 5.8 | 40.7 | 60.9 | 0.0 | 9.0 | 21.5 | 4.8 | 474 | 39 |
| Folate, DFE (mcg) | 55.5 | 0.0 | 119.0 | 109.5 | 28.5 | 0.0 | 18.3 | 5.8 | 40.7 | 60.9 | 0.0 | 9.0 | 21.5 | 4.8 | 474 | 39 |
| Folate, food (mcg) | 55.5 | 0.0 | 119.0 | 109.5 | 28.5 | 0.0 | 18.3 | 5.8 | 40.7 | 60.9 | 0.0 | 9.0 | 21.5 | 4.8 | 474 | 39 |
| Folic acid (mcg) | 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 | 0 | 0 |
| Fructose | n/a | n/a | 6.8 | 5.4 | 1.9 | n/a | 0.0 | n/a | n/a | 2.8 | n/a | n/a | 0.0 | n/a | 17 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 5.3 | 4.6 | 3.0 | n/a | 0.0 | n/a | n/a | 5.0 | n/a | n/a | 0.0 | n/a | 18 | 1 |
| Glutamic acid (g) | 4.5 | n/a | 0.6 | 0.5 | 0.4 | 0.0 | 2.9 | 0.8 | 13.5 | 0.9 | 0.0 | 5.6 | 2.0 | 0.0 | 32 | 3 |
| Glycine (g) | 1.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 1.0 | 0.2 | 0.0 | 1.7 | 0.2 | 0.0 | 5 | 0 |
| Histidine (g) | 0.6 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 1.9 | 0.1 | 0.0 | 1.1 | 0.3 | 0.0 | 5 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 4.1 | 1.5 | 1.8 | 1.0 | 0.3 | 0.0 | 0.1 | 0.3 | 1.6 | 0.8 | 0.1 | 2.4 | 0.2 | 0.6 | 15 | 1 |
| Isoleucine (g) | 0.9 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 3.4 | 0.2 | 0.0 | 1.8 | 0.5 | 0.0 | 8 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 19.0 | n/a | n/a | 0.0 | n/a | n/a | 6.6 | n/a | 26 | 2 |
| Leucine (g) | 1.8 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 1.4 | 0.2 | 5.3 | 0.5 | 0.0 | 2.8 | 1.0 | 0.0 | 13 | 1 |
| Lysine (g) | 0.8 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 1.1 | 0.1 | 4.6 | 0.2 | 0.0 | 3.3 | 0.9 | 0.0 | 11 | 1 |
| Magnesium (mg) | 396.8 | 7.2 | 89.3 | 28.6 | 15.0 | 0.0 | 40.3 | 4.9 | 61.0 | 53.7 | 0.0 | 35.8 | 9.1 | 5.1 | 747 | 62 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 10.4 | n/a | 0.9 | 0.3 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 12 | 1 |
| Methionine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1.4 | 0.1 | 0.0 | 1.0 | 0.3 | 0.0 | 4 | 0 |
| Monounsaturated Fat (g) | 2.9 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 19.8 | 0.6 | 6.6 | 11.6 | 4.5 | 0.0 | 49 | 4 |
| Niacin (mg) | 14.1 | 9.9 | 2.2 | 2.3 | 0.2 | 0.0 | 0.3 | 0.3 | 0.2 | 2.6 | 0.0 | 8.3 | 0.1 | 0.1 | 41 | 3 |
| Pantothenic acid (mg) | 4.1 | n/a | 1.0 | 0.8 | 0.2 | 0.0 | 1.3 | 0.1 | 0.5 | 1.0 | 0.0 | n/a | 1.0 | 0.1 | 10 | 1 |
| Phenylalanine (g) | 1.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 2.9 | 0.2 | 0.0 | 1.4 | 0.4 | 0.0 | 7 | 1 |
| Phosphorus (mg) | 924.1 | 216.0 | 188.5 | 61.9 | 43.5 | 0.0 | 347.7 | 24.3 | 1,003.4 | 129.1 | 0.0 | 347.2 | 172.4 | 6.1 | 3,464 | 289 |
| Phytosterols | n/a | n/a | n/a | n/a | 22.5 | 0.0 | n/a | n/a | n/a | n/a | 19.9 | n/a | n/a | n/a | 42 | 4 |
| Polyunsaturated Fat (g) | 2.9 | 0.9 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 2.0 | 0.7 | 0.9 | 10.4 | 0.7 | 0.2 | 20 | 2 |
| Potassium (mg) | 618.8 | 619.2 | 1,294.6 | 502.2 | 219.0 | 0.4 | 549.0 | 24.1 | 183.1 | 391.5 | 0.1 | 513.0 | 280.1 | 65.6 | 5,261 | 438 |
| Proline (g) | 1.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 1.3 | 0.3 | 6.2 | 0.4 | 0.0 | 1.4 | 1.0 | 0.0 | 12 | 1 |
| Protein (g) | 22.0 | 14.4 | 6.0 | 2.4 | 1.7 | 0.0 | 12.3 | 2.3 | 55.3 | 4.7 | 0.0 | 34.5 | 8.9 | 0.3 | 165 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 212.3 | 0.0 | 433.9 | 0.0 | 0.0 | 0.0 | 181.5 | 0.0 | 828 | 69 |
| Riboflavin (mg) | 0.3 | 0.2 | 0.5 | 0.2 | 0.0 | 0.0 | 0.7 | 0.0 | 0.9 | 0.1 | 0.0 | 0.4 | 0.2 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 1.6 | 1.3 | 0.4 | 0.1 | 0.1 | 0.0 | 2.3 | 0.0 | 43.1 | 0.5 | 1.2 | 8.6 | 10.3 | 0.0 | 70 | 6 |
| Selenium (mcg) | 64.9 | 0.0 | 1.0 | 0.2 | 0.8 | 0.0 | 12.1 | 7.6 | 32.8 | 0.9 | 0.0 | 0.0 | 4.5 | 0.1 | 125 | 10 |
| Serine (g) | 1.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.8 | 0.1 | 3.2 | 0.2 | 0.0 | 1.5 | 0.6 | 0.0 | 8 | 1 |
| Sodium (mg) | 19.4 | 216.0 | 39.7 | 9.5 | 6.0 | 1,744.1 | 161.0 | 0.4 | 1,211.4 | 21.8 | 0.2 | 1,310.4 | 533.0 | 568.1 | 5,841 | 487 |
| Starch | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 8.3 | n/a | n/a | 1.5 | n/a | 10 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 2.4 | n/a | 0.2 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | 1.3 | n/a | n/a | 0.0 | n/a | 5 | 0 |
| Sugar (g) | 2.4 | 0.9 | 12.4 | 10.0 | 6.4 | 0.0 | 19.0 | 0.1 | 1.1 | 9.1 | 0.0 | 0.0 | 6.6 | 0.7 | 69 | 6 |
| Theobromine (mg) | 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 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.8 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 2.0 | 0.2 | 0.0 | 1.5 | 0.3 | 0.0 | 6 | 0 |
| Tocopherol, alpha (mg) | 3.3 | 0.0 | 0.6 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 1.3 | 0.4 | 0.3 | 0.2 | 11 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 8.1 | 4.3 | 1.6 | 0.7 | 0.2 | 0.0 | 3.6 | 0.2 | 68.4 | 2.0 | 9.0 | 40.5 | 17.3 | 0.3 | 156 | 13 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.8 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 2.7 | 0.2 | 0.0 | 1.4 | 0.5 | 0.0 | 6 | 1 |
| Valine (g) | 1.3 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.8 | 0.1 | 3.7 | 0.3 | 0.0 | 1.8 | 0.6 | 0.0 | 9 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 992.0 | 7,451.8 | 3.0 | 0.0 | 717.4 | 0.0 | 1,737.9 | 271.2 | 0.0 | 0.0 | 626.0 | 578.0 | 12,377 | 1,031 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 49.6 | 373.7 | 0.0 | 0.0 | 212.3 | 0.0 | 447.5 | 13.1 | 0.0 | 0.0 | 182.6 | 28.9 | 1,308 | 109 |
| Vitamin B-12 (mcg) | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 1.9 | 0.0 | 0.0 | 1.8 | 1.0 | 0.0 | 7 | 1 |
| Vitamin B-6 (mg) | 1.4 | 0.1 | 0.8 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 88.8 | 303.9 | 11.1 | 0.0 | 0.0 | 0.0 | 0.0 | 9.9 | 0.0 | 1.1 | 0.0 | 3.4 | 418 | 35 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 175.7 | 0.0 | 49.7 | 0.0 | 0.0 | 38.1 | 12.5 | 0.0 | 276 | 23 |
| Water (g) | 28.8 | 691.2 | 470.2 | 219.5 | 133.7 | 0.0 | 329.1 | 2.7 | 92.7 | 110.3 | 0.0 | 141.4 | 75.7 | 30.2 | 2,325 | 194 |
| Zinc (mg) | 5.6 | 0.7 | 1.6 | 0.6 | 0.3 | 0.0 | 1.5 | 0.2 | 6.8 | 0.7 | 0.0 | 6.7 | 0.6 | 0.1 | 25 | 2 |
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.