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Nutritional Facts: Squash-Rice Casserole (Cooking Light)

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.

  8 cups (992g)
zucchini
1 cup (160g)
onions
1/2 cup (0g)
reduced-sodium fat-free chicken broth
2 cups (372g)
cooked rice
1 cup (256g)
fat free sour cream
1 cup (113g)
reduced-fat sharp cheddar cheese
1/4 cup (25g)
parmesan cheese
1/4 cup (30g)
Italian seasoned breadcrumbs
1 teaspoon (6g)
salt
1/4 teaspoon (1g)
black pepper
2 large (100g)
eggs
1 to taste (0g)
cooking spray
Total 1 serving
Alanine (g) 0.6 0.0 n/a 0.5 n/a 0.7 0.3 0.1 0.0 0.0 0.7 n/a 3 0
Alcohol (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.5 0.2 n/a 0.7 n/a 1.0 0.4 0.2 0.0 0.0 0.8 n/a 4 0
Ash (g) 5.8 0.6 n/a 0.8 3.1 4.1 2.0 1.7 6.0 0.0 1.1 n/a 25 3
Aspartic acid (g) 1.5 0.1 n/a 0.8 n/a 1.6 0.7 0.2 0.0 0.0 1.3 n/a 6 1
Caffeine (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 158.7 36.8 n/a 11.2 361.0 469.0 277.3 54.6 1.4 2.5 56.0 n/a 1,428 179
Calories 168.6 64.0 n/a 483.6 233.0 195.5 107.8 114.9 0.0 1.4 143.0 n/a 1,512 189
Calories (kj) 694.4 265.6 n/a 2,023.7 975.4 818.1 451.3 481.2 0.0 6.0 599.0 n/a 6,315 789
Carbohydrates (g) 30.9 14.9 n/a 106.4 38.7 2.2 1.0 20.5 0.0 0.4 0.7 n/a 216 27
Cholesterol (mg) 0.0 0.0 n/a 0.0 23.0 23.7 22.0 0.3 0.0 0.0 372.0 n/a 441 55
Copper (mg) 0.5 0.1 n/a 0.1 n/a 0.0 0.1 0.1 0.0 0.0 0.1 n/a 1 0
Cystine (g) 0.1 0.0 n/a 0.2 n/a 0.1 0.0 0.1 0.0 0.0 0.3 n/a 1 0
Dietary Fiber (g) 9.9 2.7 n/a 1.1 0.0 0.0 0.0 1.5 0.0 0.1 0.0 n/a 15 2
Folate (mcg) 238.1 30.4 n/a 215.8 n/a 12.4 2.5 35.7 0.0 0.1 47.0 n/a 582 73
Folate, DFE (mcg) 238.1 30.4 n/a 360.8 n/a 12.4 2.5 56.4 0.0 0.1 47.0 n/a 748 93
Folate, food (mcg) 238.1 30.4 n/a 7.4 n/a 12.4 2.5 6.0 0.0 0.1 47.0 n/a 344 43
Folic acid (mcg) 0.0 0.0 n/a 208.3 n/a 0.0 0.0 29.7 0.0 0.0 0.0 n/a 238 30
Fructose (g) 13.7 2.1 n/a n/a n/a n/a 0.0 0.6 n/a 0.0 0.0 n/a 16 2
Galactose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 10.6 3.2 n/a n/a n/a n/a 0.0 0.5 n/a 0.0 0.4 n/a 15 2
Glutamic acid (g) 1.3 0.4 n/a 1.7 n/a 6.2 2.2 1.3 0.0 0.0 1.7 n/a 15 2
Glycine (g) 0.5 0.0 n/a 0.4 n/a 0.4 0.2 0.2 0.0 0.0 0.4 n/a 2 0
Histidine (g) 0.3 0.0 n/a 0.2 n/a 0.9 0.3 0.1 0.0 0.0 0.3 n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 3.7 0.3 n/a 5.5 0.1 0.5 0.2 1.5 0.0 0.1 1.8 n/a 14 2
Isoleucine (g) 0.4 0.0 n/a 0.4 n/a 1.6 0.5 0.2 0.0 0.0 0.7 n/a 4 0
Lactose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Leucine (g) 0.7 0.0 n/a 0.7 n/a 2.4 0.9 0.3 0.0 0.0 1.1 n/a 6 1
Lysine (g) 0.7 0.1 n/a 0.3 n/a 2.1 0.7 0.1 0.0 0.0 0.9 n/a 5 1
Magnesium (mg) 178.6 16.0 n/a 48.4 n/a 18.1 9.5 13.8 0.1 1.0 12.0 n/a 297 37
Maltose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 0.6 n/a 0.0 0.0 n/a 1 0
Manganese (mg) 1.8 0.2 n/a 1.4 n/a 0.0 0.0 0.3 0.0 0.1 0.0 n/a 4 0
Methionine (g) 0.2 0.0 n/a 0.2 n/a 0.7 0.3 0.1 0.0 0.0 0.4 n/a 2 0
Monounsaturated Fat (g) 0.1 0.0 n/a 0.2 n/a 2.4 2.1 0.4 0.0 0.0 3.7 n/a 9 1
Niacin (mg) 4.5 0.2 n/a 6.8 n/a 0.1 0.0 1.8 0.0 0.0 0.1 n/a 14 2
Pantothenic acid (mg) 2.0 0.2 n/a 1.5 n/a 0.2 0.1 0.2 0.0 0.0 1.5 n/a 6 1
Phenylalanine (g) 0.4 0.0 n/a 0.5 n/a 1.3 0.5 0.2 0.0 0.0 0.7 n/a 4 0
Phosphorus (mg) 377.0 46.4 n/a 137.6 297.0 546.9 182.3 53.1 0.0 0.9 198.0 n/a 1,839 230
Phytosterols n/a 24.0 n/a n/a n/a n/a n/a n/a 0.0 0.5 n/a n/a 25 3
Polyunsaturated Fat (g) 0.9 0.0 n/a 0.2 n/a 0.3 0.3 0.7 0.0 0.0 1.9 n/a 4 1
Potassium (mg) 2,589.1 233.6 n/a 107.9 560.6 74.6 31.3 69.3 0.5 7.6 138.0 n/a 3,812 477
Proline (g) 0.4 0.0 n/a 0.4 n/a 2.9 1.2 0.4 0.0 0.0 0.5 n/a 6 1
Protein (g) 12.0 1.8 n/a 8.9 12.0 27.5 9.6 4.2 0.0 0.1 12.6 n/a 89 11
Retinol (mcg) 0.0 0.0 n/a 0.0 n/a 67.8 55.8 n/a 0.0 0.0 160.0 n/a 284 35
Riboflavin (mg) 0.9 0.0 n/a 0.1 n/a 0.2 0.1 0.1 0.0 0.0 0.5 n/a 2 0
Saturated Fat (g) 0.8 0.1 n/a 0.2 2.0 4.9 4.3 0.4 0.0 0.0 3.1 n/a 16 2
Selenium (mcg) 2.0 0.8 n/a 27.9 n/a 16.4 4.4 7.4 0.0 0.0 30.7 n/a 90 11
Serine (g) 0.5 0.0 n/a 0.5 n/a 1.5 0.6 0.2 0.0 0.0 1.0 n/a 4 1
Sodium (mg) 79.4 6.4 n/a 0.0 184.3 691.6 382.3 527.7 2,325.5 0.1 142.0 n/a 4,339 542
Starch (g) 0.0 0.0 n/a n/a n/a n/a n/a 16.5 n/a n/a n/a n/a 16 2
Sucrose (g) 0.5 1.6 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 2 0
Sugar (g) 24.8 6.8 n/a n/a 18.4 0.6 0.2 1.7 0.0 0.0 0.4 n/a 53 7
Theobromine (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.4 0.1 n/a 0.6 n/a 0.0 0.0 0.3 0.0 0.0 0.0 n/a 1 0
Threonine (g) 0.3 0.0 n/a 0.3 n/a 0.9 0.4 0.1 0.0 0.0 0.6 n/a 3 0
Tocopherol, alpha (mg) 1.2 0.0 n/a n/a n/a 0.1 0.1 0.1 0.0 0.0 1.1 n/a 2 0
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a 0.0 0.1 n/a 0 0
Tocopherol, gamma n/a 0.0 n/a n/a n/a n/a n/a 0.3 n/a 0.0 0.5 n/a 1 0
Total Fat (g) 3.2 0.2 n/a 0.8 3.3 7.9 7.2 1.6 0.0 0.0 9.5 n/a 34 4
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Tryptophan (g) 0.1 0.0 n/a 0.1 n/a 0.3 0.1 0.1 0.0 0.0 0.2 n/a 1 0
Tyrosine (g) 0.3 0.0 n/a 0.3 n/a 1.2 0.6 0.1 0.0 0.0 0.5 n/a 3 0
Valine (g) 0.5 0.0 n/a 0.5 n/a 1.7 0.6 0.2 0.0 0.0 0.9 n/a 5 1
Vitamin A, IU (IU) 1,984.0 3.2 n/a 0.0 1,738.2 233.9 216.3 57.9 0.0 3.1 540.0 n/a 4,777 597
Vitamin A, RAE (mcg) 99.2 0.0 n/a 0.0 n/a 67.8 57.3 3.0 0.0 0.2 160.0 n/a 387 48
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 n/a 0.6 0.6 n/a 0.0 0.0 0.9 n/a 2 0
Vitamin B-6 (mg) 1.6 0.2 n/a 0.2 n/a 0.1 0.0 0.1 0.0 0.0 0.2 n/a 2 0
Vitamin C (mg) 177.6 11.8 n/a 0.0 3.1 0.0 0.0 0.8 0.0 0.0 0.0 n/a 193 24
Vitamin D (IU) 0.0 0.0 n/a 0.0 n/a 5.7 5.3 n/a 0.0 0.0 82.0 n/a 93 12
Water (g) 940.3 142.6 n/a 255.2 198.9 71.3 5.2 1.9 0.0 0.1 76.2 n/a 1,692 211
Zinc (mg) 3.2 0.3 n/a 1.6 n/a 2.1 1.0 0.4 0.0 0.0 1.3 n/a 10 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.

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