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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6 (708g) boneless skinless chicken breasts |
6 teaspoons (600g) cajun seasoning |
2 tablespoons (27g) olive oil |
4 (60g) green onions |
6 tablespoons (20g) sun-dried tomatoes |
1/2 teaspoon (0g) basil |
1/4 teaspoon (1g) ground black pepper |
2 cups (492g) skim milk |
1 cup (145g) fat-free cottage cheese |
2 tablespoons (16g) cornstarch |
1/4 teaspoon (1g) pepper |
3 (9g) garlic cloves |
3/4 cup (75g) parmesan cheese |
1/4 teaspoon (0g) basil |
8 ounces (228g) linguine |
Total | 1 serving | |
| Alanine (g) | 8.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 1.0 | 12 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 10.2 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 0.7 | 0.0 | 0.0 | 0.1 | 1.2 | 0.0 | 1.1 | 14 | 2 |
| Ash (g) | 8.1 | n/a | 0.0 | 0.5 | 2.5 | 0.0 | 0.0 | 4.3 | 2.5 | 0.0 | 0.0 | 0.1 | 6.0 | 0.0 | 2.0 | 26 | 3 |
| Aspartic acid (g) | 14.1 | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 1.5 | 1.2 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 1.4 | 21 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 35.4 | n/a | 0.3 | 43.2 | 21.8 | 0.8 | 2.5 | 703.6 | 124.7 | 0.3 | 2.5 | 16.3 | 831.8 | 0.4 | 47.9 | 1,831 | 229 |
| Calories | 807.1 | n/a | 238.7 | 19.2 | 51.2 | 0.1 | 1.4 | 201.7 | 104.4 | 61.0 | 1.4 | 13.4 | 323.3 | 0.1 | 845.9 | 2,669 | 334 |
| Calories (kj) | 3,377.2 | n/a | 998.7 | 81.0 | 214.2 | 0.4 | 6.0 | 836.4 | 439.4 | 255.0 | 6.0 | 56.1 | 1,353.8 | 0.2 | 3,540.8 | 11,165 | 1,396 |
| Carbohydrates (g) | 0.0 | n/a | 0.0 | 4.4 | 11.1 | 0.0 | 0.4 | 27.4 | 9.7 | 14.6 | 0.4 | 3.0 | 3.0 | 0.0 | 170.2 | 244 | 31 |
| Cholesterol (mg) | 453.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 10.2 | 0.0 | 0.0 | 0.0 | 66.0 | 0.0 | 0.0 | 539 | 67 |
| Copper (mg) | 0.2 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 2 | 0 |
| Cystine (g) | 1.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 3 | 0 |
| Dietary Fiber (g) | 0.0 | n/a | 0.0 | 1.6 | 2.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 7.3 | 12 | 1 |
| Folate (mcg) | 28.3 | n/a | 0.0 | 38.4 | 13.5 | 0.3 | 0.1 | 29.5 | 13.1 | 0.0 | 0.1 | 0.3 | 7.5 | 0.2 | 540.4 | 672 | 84 |
| Folate, DFE (mcg) | 28.3 | n/a | 0.0 | 38.4 | 13.5 | 0.3 | 0.1 | 29.5 | 13.1 | 0.0 | 0.1 | 0.3 | 7.5 | 0.2 | 891.5 | 1,023 | 128 |
| Folate, food (mcg) | 28.3 | n/a | 0.0 | 38.4 | 13.5 | 0.3 | 0.1 | 29.5 | 13.1 | 0.0 | 0.1 | 0.3 | 7.5 | 0.2 | 41.0 | 172 | 22 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 499.3 | 499 | 62 |
| Fructose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 1 | 0 |
| Glutamic acid (g) | 22.3 | n/a | 0.0 | 0.2 | 1.0 | 0.0 | 0.0 | 4.1 | 3.5 | 0.0 | 0.0 | 0.1 | 6.5 | 0.0 | 10.5 | 48 | 6 |
| Glycine (g) | 6.7 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 1.0 | 9 | 1 |
| Histidine (g) | 5.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.7 | 8 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 2.6 | n/a | 0.2 | 0.9 | 1.8 | 0.0 | 0.1 | 0.3 | 0.2 | 0.1 | 0.1 | 0.2 | 0.7 | 0.0 | 7.5 | 15 | 2 |
| Isoleucine (g) | 7.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.8 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 1.2 | 12 | 2 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2.3 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Leucine (g) | 12.4 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.9 | 1.5 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 2.3 | 21 | 3 |
| Lysine (g) | 14.5 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 1.3 | 0.0 | 0.0 | 0.0 | 2.2 | 0.0 | 0.7 | 20 | 3 |
| Magnesium (mg) | 184.1 | n/a | 0.0 | 12.0 | 38.5 | 0.3 | 1.0 | 78.7 | 16.0 | 0.5 | 1.0 | 2.3 | 28.5 | 0.1 | 120.8 | 484 | 60 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 4.5 | 5 | 1 |
| Manganese (mg) | 0.1 | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 2.1 | 3 | 0 |
| Methionine (g) | 3.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.3 | 6 | 1 |
| Monounsaturated Fat (g) | 5.4 | n/a | 19.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 6.3 | 0.0 | 0.4 | 32 | 4 |
| Niacin (mg) | 73.8 | n/a | 0.0 | 0.3 | 1.8 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 16.4 | 93 | 12 |
| Pantothenic acid (mg) | 10.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.8 | 0.6 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1.0 | 14 | 2 |
| Phenylalanine (g) | 6.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.8 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 1.5 | 11 | 1 |
| Phosphorus (mg) | 1,486.8 | n/a | 0.0 | 22.2 | 70.7 | 0.2 | 0.9 | 551.0 | 275.5 | 2.1 | 0.9 | 13.8 | 546.8 | 0.1 | 430.9 | 3,402 | 425 |
| Phytosterols | n/a | n/a | 59.7 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 61 | 8 |
| Polyunsaturated Fat (g) | 2.8 | n/a | 2.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 1.3 | 8 | 1 |
| Potassium (mg) | 2,619.6 | n/a | 0.3 | 165.6 | 680.4 | 1.3 | 7.6 | 895.4 | 198.7 | 0.5 | 7.6 | 36.1 | 93.8 | 0.7 | 508.4 | 5,216 | 652 |
| Proline (g) | 4.8 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.9 | 1.7 | 0.0 | 0.0 | 0.0 | 3.5 | 0.0 | 3.6 | 16 | 2 |
| Protein (g) | 150.3 | n/a | 0.0 | 1.1 | 2.8 | 0.0 | 0.1 | 19.5 | 15.0 | 0.0 | 0.1 | 0.6 | 28.8 | 0.0 | 29.7 | 248 | 31 |
| Retinol (mcg) | 63.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 300.1 | 2.9 | 0.0 | 0.0 | 0.0 | 167.3 | 0.0 | 0.0 | 534 | 67 |
| Riboflavin (mg) | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.9 | 3 | 0 |
| Saturated Fat (g) | 4.0 | n/a | 3.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 13.0 | 0.0 | 0.6 | 23 | 3 |
| Selenium (mcg) | 226.6 | n/a | 0.0 | 0.4 | 1.1 | 0.0 | 0.0 | 11.8 | 13.6 | 0.4 | 0.0 | 1.3 | 13.3 | 0.0 | 144.1 | 413 | 52 |
| Serine (g) | 5.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.9 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 1.4 | 11 | 1 |
| Sodium (mg) | 821.3 | n/a | 0.5 | 9.6 | 415.9 | 0.0 | 0.1 | 290.3 | 478.5 | 1.4 | 0.1 | 1.5 | 1,146.8 | 0.0 | 13.7 | 3,180 | 397 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 142.4 | 142 | 18 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 1.1 | 1 | 0 |
| Sugar (g) | 0.0 | n/a | 0.0 | 1.4 | 7.5 | 0.0 | 0.0 | n/a | 2.7 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 6.1 | 18 | 2 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 3 | 0 |
| Threonine (g) | 6.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.7 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 1.1 | 11 | 1 |
| Tocopherol, alpha (mg) | 1.3 | n/a | 3.9 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.6 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.0 | 3 | 0 |
| Total Fat (g) | 18.3 | n/a | 27.0 | 0.1 | 0.6 | 0.0 | 0.0 | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | 21.5 | 0.0 | 3.4 | 73 | 9 |
| Trans-monoenoic Fat (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 1.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.4 | 3 | 0 |
| Tyrosine (g) | 5.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.8 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.6 | 10 | 1 |
| Valine (g) | 7.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 1.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 1.3 | 13 | 2 |
| Vitamin A, IU (IU) | 212.4 | n/a | 0.0 | 598.2 | 173.5 | 23.4 | 3.1 | 998.8 | 11.6 | 0.0 | 3.1 | 0.8 | 648.8 | 11.7 | 0.0 | 2,685 | 336 |
| Vitamin A, RAE (mcg) | 63.7 | n/a | 0.0 | 30.0 | 8.7 | 1.2 | 0.2 | 300.1 | 2.9 | 0.0 | 0.2 | 0.0 | 171.8 | 0.6 | 0.0 | 579 | 72 |
| Vitamin B-12 (mcg) | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.7 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 6 | 1 |
| Vitamin B-6 (mg) | 5.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 6 | 1 |
| Vitamin C (mg) | 8.5 | n/a | 0.0 | 11.3 | 7.8 | 0.1 | 0.0 | 5.4 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 0.0 | 0.0 | 36 | 4 |
| Vitamin D (IU) | 35.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 196.8 | 0.0 | 0.0 | 0.0 | 0.0 | 15.8 | 0.0 | 0.0 | 248 | 31 |
| Water (g) | 536.6 | n/a | 0.0 | 53.9 | 2.9 | 0.4 | 0.1 | 439.7 | 117.5 | 1.3 | 0.1 | 5.3 | 15.6 | 0.2 | 22.6 | 1,196 | 150 |
| Zinc (mg) | 4.1 | n/a | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 2.2 | 0.7 | 0.0 | 0.0 | 0.1 | 2.9 | 0.0 | 3.2 | 14 | 2 |
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