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 cup (185g) converted rice |
1/2 cup (50g) green onions |
1 1/4 lbs (567g) boneless skinless chicken breast halves |
1 tablespoon (14g) cooking oil |
1 teaspoon (0g) dried Italian seasoning |
2 cloves (6g) garlic |
1 to taste (0g) salt and pepper |
4 teaspoons (11g) cornstarch |
2 3/4 cups (671g) milk |
4 ounces (114g) cream cheese |
1 1/2 cups (234g) frozen chopped broccoli |
1/2 cup (50g) parmesan cheese |
2/3 cup (94g) ham |
Total | 1 serving | |
| Alanine (g) | 0.8 | 0.0 | 7.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.2 | 0.3 | 0.6 | 1.2 | 11 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.2 | 0.1 | 8.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.3 | 0.3 | 0.8 | 1.4 | 13 | 2 |
| Ash (g) | 1.3 | 0.4 | 6.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 4.8 | 1.5 | 1.5 | 4.0 | 3.4 | 24 | 4 |
| Aspartic acid (g) | 1.5 | 0.1 | 11.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.7 | 0.6 | 0.5 | 1.3 | 2.0 | 19 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 131.4 | 36.0 | 28.4 | 0.0 | n/a | 10.9 | n/a | 0.2 | 798.5 | 111.3 | 131.0 | 554.5 | 6.6 | 1,809 | 301 |
| Calories | 691.9 | 16.0 | 646.9 | 120.2 | n/a | 8.9 | n/a | 40.6 | 429.4 | 388.5 | 60.8 | 215.5 | 137.9 | 2,757 | 459 |
| Calories (kj) | 2,893.4 | 67.5 | 2,707.0 | 503.1 | n/a | 37.4 | n/a | 170.0 | 1,798.3 | 1,625.6 | 257.4 | 902.5 | 576.9 | 11,539 | 1,923 |
| Carbohydrates (g) | 149.6 | 3.7 | 0.0 | 0.0 | n/a | 2.0 | n/a | 9.7 | 31.2 | 4.6 | 11.2 | 2.0 | 0.0 | 214 | 36 |
| Cholesterol (mg) | 0.0 | 0.0 | 363.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 93.9 | 125.0 | 0.0 | 44.0 | 48.8 | 675 | 112 |
| Copper (mg) | 0.5 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 1 | 0 |
| Cystine (g) | 0.3 | n/a | 1.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.3 | 2 | 0 |
| Dietary Fiber (g) | 3.3 | 1.3 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 7.0 | 0.0 | 0.0 | 12 | 2 |
| Folate (mcg) | 475.5 | 32.0 | 22.7 | 0.0 | n/a | 0.2 | n/a | 0.0 | 33.6 | 12.5 | 156.8 | 5.0 | 3.8 | 742 | 124 |
| Folate, DFE (mcg) | 797.4 | 32.0 | 22.7 | 0.0 | n/a | 0.2 | n/a | 0.0 | 33.6 | 12.5 | 156.8 | 5.0 | 3.8 | 1,064 | 177 |
| Folate, food (mcg) | 14.8 | 32.0 | 22.7 | 0.0 | n/a | 0.2 | n/a | 0.0 | 33.6 | 12.5 | 156.8 | 5.0 | 3.8 | 281 | 47 |
| Folic acid (mcg) | 460.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 461 | 77 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.9 | 0.1 | n/a | 2 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.8 | 0.1 | n/a | 2 | 0 |
| Glutamic acid (g) | 2.6 | 0.2 | 17.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4.6 | 1.5 | 0.9 | 4.3 | 3.4 | 35 | 6 |
| Glycine (g) | 0.7 | 0.0 | 5.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | 0.2 | 0.4 | 1.1 | 8 | 1 |
| Histidine (g) | 0.3 | 0.0 | 4.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.2 | 0.1 | 0.5 | 0.8 | 7 | 1 |
| 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 | n/a | 0 | 0 |
| Iron (mg) | 6.2 | 0.7 | 2.1 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.3 | 0.4 | 1.9 | 0.5 | 0.8 | 13 | 2 |
| Isoleucine (g) | 0.6 | 0.0 | 5.9 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.3 | 0.4 | 0.3 | 1.0 | 0.9 | 10 | 2 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.6 | n/a | 0.1 | n/a | 4 | 1 |
| Leucine (g) | 1.2 | 0.1 | 10.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2.2 | 0.7 | 0.3 | 1.9 | 1.7 | 18 | 3 |
| Lysine (g) | 0.4 | 0.0 | 11.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.7 | 0.6 | 0.3 | 1.5 | 1.8 | 18 | 3 |
| Magnesium (mg) | 50.0 | 10.0 | 147.5 | 0.0 | n/a | 1.5 | n/a | 0.3 | 87.2 | 10.2 | 42.1 | 19.0 | 16.9 | 385 | 64 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Manganese (mg) | 1.9 | 0.1 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 3 | 0 |
| Methionine (g) | 0.3 | 0.0 | 3.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.2 | 0.1 | 0.5 | 0.6 | 5 | 1 |
| Monounsaturated Fat (g) | 0.5 | 0.0 | 4.3 | 3.8 | n/a | 0.0 | n/a | 0.0 | 7.1 | 9.8 | 0.0 | 4.2 | 2.5 | 32 | 5 |
| Niacin (mg) | 9.3 | 0.3 | 59.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.2 | 1.1 | 0.1 | 4.9 | 76 | 13 |
| Pantothenic acid (mg) | 1.2 | 0.0 | 8.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2.1 | 0.6 | 0.7 | 0.2 | 0.5 | 13 | 2 |
| Phenylalanine (g) | 0.7 | 0.0 | 4.9 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.3 | 0.2 | 1.0 | 0.9 | 9 | 2 |
| Phosphorus (mg) | 283.1 | 18.5 | 1,191.7 | 0.0 | n/a | 9.2 | n/a | 1.4 | 624.0 | 120.4 | 117.0 | 364.5 | 217.6 | 2,947 | 491 |
| Phytosterols | n/a | n/a | n/a | 131.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 132 | 22 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 2.3 | 7.4 | n/a | 0.0 | n/a | 0.0 | 0.9 | 1.6 | 0.3 | 0.6 | 0.6 | 14 | 2 |
| Potassium (mg) | 321.9 | 138.0 | 2,099.7 | 0.0 | n/a | 24.1 | n/a | 0.3 | 1,013.2 | 156.8 | 496.1 | 62.5 | 348.0 | 4,661 | 777 |
| Proline (g) | 0.9 | 0.1 | 3.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2.1 | 0.8 | 0.3 | 2.3 | 0.9 | 11 | 2 |
| Protein (g) | 13.9 | 0.9 | 120.5 | 0.0 | n/a | 0.4 | n/a | 0.0 | 22.0 | 6.7 | 6.6 | 19.2 | 20.9 | 211 | 35 |
| Retinol (mcg) | 0.0 | 0.0 | 51.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 208.0 | 407.8 | 0.0 | 111.5 | 0.0 | 778 | 130 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.1 | 0.2 | 0.2 | 0.2 | 3 | 0 |
| Saturated Fat (g) | 0.5 | 0.0 | 3.2 | 1.8 | n/a | 0.0 | n/a | 0.0 | 15.3 | 21.9 | 0.1 | 8.7 | 1.8 | 53 | 9 |
| Selenium (mcg) | 36.8 | 0.3 | 181.6 | 0.0 | n/a | 0.9 | n/a | 0.3 | 13.4 | 2.7 | 6.6 | 8.9 | 17.6 | 269 | 45 |
| Serine (g) | 0.7 | 0.0 | 4.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.2 | 0.4 | 0.2 | 1.1 | 0.9 | 9 | 2 |
| Sodium (mg) | 3.7 | 8.0 | 658.3 | 0.0 | n/a | 1.0 | n/a | 1.0 | 328.8 | 364.7 | 56.2 | 764.5 | 1,422.0 | 3,608 | 601 |
| Starch (g) | 126.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 127 | 21 |
| Sucrose (g) | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
| Sugar (g) | 0.6 | 1.2 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 3.6 | 3.2 | 0.5 | 0.0 | 9 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.9 | 3 | 0 |
| Threonine (g) | 0.5 | 0.0 | 5.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.3 | 0.2 | 0.7 | 0.9 | 9 | 2 |
| Tocopherol, alpha (mg) | 0.1 | 0.3 | 1.1 | 1.9 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.9 | 0.1 | 0.2 | 7 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.9 | 0.1 | 14.7 | 13.6 | n/a | 0.0 | n/a | 0.0 | 24.6 | 38.9 | 0.7 | 14.3 | 5.4 | 114 | 19 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 1.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.3 | 0.3 | 3 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 4.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.3 | 0.1 | 1.2 | 0.7 | 8 | 1 |
| Valine (g) | 0.9 | 0.0 | 6.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.5 | 0.4 | 0.3 | 1.3 | 0.9 | 12 | 2 |
| Vitamin A, IU (IU) | 0.0 | 498.5 | 170.2 | 0.0 | n/a | 0.5 | n/a | 0.0 | 926.0 | 1,525.6 | 2,419.6 | 432.5 | 0.0 | 5,973 | 995 |
| Vitamin A, RAE (mcg) | 0.0 | 25.0 | 51.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 221.4 | 415.8 | 121.7 | 114.5 | 0.0 | 949 | 158 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2.4 | 0.3 | 0.0 | 1.1 | 0.8 | 6 | 1 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 4.3 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 0.5 | 6 | 1 |
| Vitamin C (mg) | 0.0 | 9.4 | 6.8 | 0.0 | n/a | 1.9 | n/a | 0.0 | 10.1 | 0.0 | 132.0 | 0.0 | 0.0 | 160 | 27 |
| Vitamin D (IU) | 0.0 | 0.0 | 28.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 28.4 | 0.0 | 10.5 | 25.3 | 93 | 15 |
| Water (g) | 18.2 | 44.9 | 430.1 | 0.0 | n/a | 3.5 | n/a | 0.9 | 588.4 | 61.8 | 214.0 | 10.4 | 64.0 | 1,436 | 239 |
| Zinc (mg) | 1.9 | 0.2 | 3.3 | 0.0 | n/a | 0.1 | n/a | 0.0 | 2.5 | 0.6 | 1.1 | 1.9 | 1.9 | 14 | 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.