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    Nutritional Facts: Tamale Shepherd's Pie (Lite)

    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.

      1 cup (244g)
    milk
    1 cup (122g)
    cornmeal
    2 cups (474g)
    boiling water
    1 to taste (0g)
    salt
    1 to taste (0g)
    pepper
    2 tablespoons (28g)
    butter
    1 teaspoon (7g)
    honey
    1 tablespoon (14g)
    olive oil
    1/2 lb (227g)
    chorizo sausage
    4 slices (56g)
    turkey bacon
    1 lb (454g)
    ground turkey
    2 teaspoons (5g)
    chili powder
    2 teaspoons (1g)
    thyme
    1 teaspoon (0g)
    seasoning
    1 1/2 teaspoons (0g)
    coriander
    4 (12g)
    garlic cloves
    1 (110g)
    onions
    1 cup (238g)
    beer
    14 1/2 ounces (411g)
    tomatoes and green chilies
    1 1/2 cups (170g)
    cheddar cheese
    1/4 cup (4g)
    cilantro
    1/2 cup (0g)
    Greek yogurt
    Total 1 serving
    Alanine (g) 0.3 0.7 n/a n/a n/a 0.0 0.0 0.0 3.5 n/a 5.6 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.2 n/a n/a 11 1
    Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 9.3 n/a 0.0 0.0 n/a 9 1
    Arginine (g) 0.3 0.5 n/a n/a n/a 0.0 0.0 0.0 3.8 n/a 6.5 0.0 n/a n/a n/a 0.1 0.1 0.0 n/a 1.6 n/a n/a 13 2
    Ash (g) 1.8 1.4 0.5 n/a n/a 0.6 0.0 0.0 8.9 2.2 4.5 0.6 0.0 n/a 0.0 0.2 0.4 0.4 5.7 6.7 0.1 n/a 34 4
    Aspartic acid (g) 0.6 0.7 n/a n/a n/a 0.0 0.0 0.0 5.0 n/a 8.6 0.1 n/a n/a n/a 0.1 0.1 0.0 n/a 2.7 n/a n/a 18 2
    Beta-sitosterol n/a n/a n/a n/a n/a 1.1 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a 1 0
    Caffeine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Calcium (mg) 290.4 7.3 14.2 n/a n/a 6.8 0.4 0.1 18.2 22.4 86.3 17.8 3.2 n/a 0.3 21.7 25.3 9.5 82.2 1,222.1 2.7 n/a 1,831 229
    Calories 156.2 441.6 0.0 n/a n/a 203.6 21.1 119.3 1,033.8 140.0 671.9 15.2 0.8 n/a 0.1 17.9 44.0 102.2 61.6 683.1 0.9 n/a 3,713 464
    Calories (kj) 653.9 1,848.3 0.0 n/a n/a 851.7 88.1 499.4 4,325.9 585.8 2,805.7 63.7 3.4 n/a 0.5 74.8 182.6 430.1 258.9 2,854.4 3.8 n/a 15,531 1,941
    Campesterol 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 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Carbohydrates (g) 11.3 93.8 0.0 n/a n/a 0.0 5.7 0.0 4.2 1.0 0.0 2.7 0.2 n/a 0.0 4.0 10.3 8.4 14.9 2.2 0.1 n/a 159 20
    Cholesterol (mg) 34.2 0.0 0.0 n/a n/a 61.1 0.0 0.0 199.9 50.4 313.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 178.0 0.0 n/a 837 105
    Copper (mg) 0.0 0.2 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.1 0.4 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.4 0.1 0.0 n/a 2 0
    Cystine (g) 0.1 0.2 n/a n/a n/a 0.0 0.0 0.0 0.6 n/a 0.9 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.2 n/a n/a 2 0
    Dietary Fiber (g) 0.0 8.9 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 1.9 0.1 n/a 0.0 0.3 1.9 0.0 n/a 0.0 0.1 n/a 13 2
    Folate (mcg) 12.2 30.5 0.0 n/a n/a 0.9 0.1 0.0 4.5 4.5 31.8 1.5 0.4 n/a 0.3 0.4 20.9 14.3 37.0 30.5 2.5 n/a 192 24
    Folate, DFE (mcg) 12.2 30.5 0.0 n/a n/a 0.9 0.1 0.0 4.5 4.5 31.8 1.5 0.4 n/a 0.3 0.4 20.9 14.3 37.0 30.5 2.5 n/a 192 24
    Folate, food (mcg) 12.2 30.5 0.0 n/a n/a 0.9 0.1 0.0 4.5 4.5 31.8 1.5 0.4 n/a 0.3 0.4 20.9 14.3 37.0 30.5 2.5 n/a 192 24
    Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 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 n/a 0 0
    Fructose n/a n/a n/a n/a n/a n/a 2.8 n/a n/a n/a n/a 0.2 n/a n/a n/a n/a 1.4 0.0 n/a n/a n/a n/a 4 1
    Galactose n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a n/a n/a n/a 2.5 n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 2.2 0.0 n/a n/a n/a n/a 5 1
    Glutamic acid (g) 1.7 1.9 n/a n/a n/a 0.1 0.0 0.0 8.1 n/a 14.3 0.1 n/a n/a n/a 0.1 0.3 0.1 n/a 10.3 n/a n/a 37 5
    Glycine (g) 0.2 0.4 n/a n/a n/a 0.0 0.0 0.0 3.9 n/a 4.9 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.7 n/a n/a 10 1
    Histidine (g) 0.2 0.3 n/a n/a n/a 0.0 0.0 0.0 1.6 n/a 2.6 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.5 n/a n/a 6 1
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Iron (mg) 0.1 4.2 0.0 n/a n/a 0.0 0.0 0.1 3.6 0.8 4.9 0.9 0.1 n/a 0.0 0.2 0.2 0.0 1.1 1.2 0.1 n/a 18 2
    Isoleucine (g) 0.5 0.4 n/a n/a n/a 0.0 0.0 0.0 5.0 n/a 4.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2.6 n/a n/a 13 2
    Lactose n/a n/a 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 n/a 0.0 0.0 n/a 0.4 n/a n/a 0 0
    Leucine (g) 0.8 1.2 n/a n/a n/a 0.0 0.0 0.0 3.9 n/a 7.4 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 4.0 n/a n/a 17 2
    Lysine (g) 0.6 0.3 n/a n/a n/a 0.0 0.0 0.0 5.5 n/a 8.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 3.5 n/a n/a 18 2
    Magnesium (mg) 31.7 154.9 4.7 n/a n/a 0.6 0.1 0.0 40.9 10.6 104.4 8.0 1.3 n/a 0.1 3.0 11.0 14.3 45.2 47.5 1.0 n/a 479 60
    Maltose n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.3 n/a n/a 0 0
    Manganese (mg) 0.0 0.6 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.1 0.0 n/a 0.0 0.2 0.1 0.0 0.5 0.0 0.0 n/a 2 0
    Methionine (g) 0.2 0.2 n/a n/a n/a 0.0 0.0 0.0 1.1 n/a 2.6 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 1.1 n/a n/a 5 1
    Monounsaturated Fat (g) 2.6 1.2 0.0 n/a n/a 6.0 0.0 9.8 41.8 4.2 12.0 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 15.9 0.0 n/a 94 12
    Niacin (mg) 0.2 4.4 0.0 n/a n/a 0.0 0.0 0.0 11.7 n/a 30.6 0.6 0.0 n/a 0.0 0.1 0.1 1.2 2.6 0.1 0.0 n/a 52 6
    Pantothenic acid (mg) 0.8 0.5 0.0 n/a n/a 0.0 0.0 0.0 2.5 n/a 4.5 0.0 0.0 n/a 0.0 0.1 0.1 0.1 0.6 0.7 0.0 n/a 10 1
    Phenylalanine (g) 0.4 0.5 n/a n/a n/a 0.0 0.0 0.0 2.6 n/a 3.5 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 2.2 n/a n/a 9 1
    Phosphorus (mg) 226.9 294.0 0.0 n/a n/a 6.8 0.3 0.0 340.8 111.4 908.0 16.2 0.8 n/a 0.2 18.4 31.9 33.3 57.5 867.8 1.9 n/a 2,916 365
    Phytosterols (mg) 0.0 n/a n/a n/a n/a n/a n/a 29.8 0.0 n/a n/a 4.5 n/a n/a 0.0 n/a 16.5 n/a n/a n/a 0.2 n/a 51 6
    Polyunsaturated Fat (g) 0.3 2.0 0.0 n/a n/a 0.9 0.0 1.4 7.9 2.6 10.0 0.4 0.0 n/a 0.0 0.0 0.0 0.0 0.1 1.6 0.0 n/a 27 3
    Potassium (mg) 368.4 350.1 4.7 n/a n/a 6.8 3.6 0.1 904.3 116.5 1,076.0 105.3 4.9 n/a 2.5 48.1 160.6 64.2 439.7 166.1 20.8 n/a 3,843 480
    Proline (g) 0.8 0.9 n/a n/a n/a 0.0 0.0 0.0 2.8 n/a 3.9 0.1 n/a n/a n/a 0.0 0.0 0.1 n/a 4.8 n/a n/a 13 2
    Protein (g) 8.0 9.9 0.0 n/a n/a 0.2 0.0 0.0 54.8 8.5 89.3 0.7 0.0 n/a 0.0 0.8 1.2 1.1 2.8 42.2 0.1 n/a 220 27
    Retinol (mcg) 75.6 0.0 0.0 n/a n/a 190.6 0.0 0.0 0.0 0.0 90.8 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 437.3 0.0 n/a 794 99
    Riboflavin (mg) 0.4 0.2 0.0 n/a n/a 0.0 0.0 0.0 0.7 n/a 0.7 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.1 0.6 0.0 n/a 3 0
    Saturated Fat (g) 5.6 0.6 0.0 n/a n/a 14.6 0.0 1.9 32.7 3.0 9.2 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 35.8 0.0 n/a 103 13
    Selenium (mcg) 4.9 18.9 0.0 n/a n/a 0.3 0.1 0.0 47.9 n/a 99.4 1.1 n/a n/a 0.0 1.7 0.6 1.4 1.6 23.6 0.0 n/a 202 25
    Serine (g) 0.4 0.5 n/a n/a n/a 0.0 0.0 0.0 2.3 n/a 3.8 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 2.5 n/a n/a 9 1
    Sodium (mg) 119.6 42.7 14.2 n/a n/a 202.8 0.3 0.3 2,805.9 679.3 263.3 88.6 0.1 n/a 0.2 2.0 4.4 9.5 1,647.9 1,052.6 1.8 n/a 6,935 867
    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 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Stigmasterol 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 n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a 0 0
    Sucrose n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1.1 0.0 n/a 0.4 n/a n/a 2 0
    Sugar n/a 0.8 0.0 n/a n/a 0.0 5.7 0.0 0.0 1.0 0.0 0.4 n/a n/a 0.0 0.1 4.7 0.0 n/a 0.9 0.0 n/a 14 2
    Theobromine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.1 0.5 0.0 n/a n/a 0.0 0.0 0.0 1.4 n/a 0.3 0.0 0.0 n/a 0.0 0.0 0.1 0.0 0.1 0.0 0.0 n/a 3 0
    Threonine (g) 0.4 0.4 n/a n/a n/a 0.0 0.0 0.0 3.3 n/a 4.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 1.5 n/a n/a 10 1
    Tocopherol, alpha n/a 0.5 0.0 n/a n/a 0.7 0.0 1.9 0.5 n/a 0.4 2.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.5 0.1 n/a 7 1
    Tocopherol, beta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, delta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0 0
    Tocopherol, gamma n/a 2.3 n/a n/a n/a 0.0 n/a 0.1 n/a n/a 0.5 0.2 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 3 0
    Total Fat (g) 8.9 4.4 0.0 n/a n/a 23.0 0.0 13.5 86.9 11.4 34.8 0.8 0.0 n/a 0.0 0.1 0.1 0.0 0.3 56.2 0.0 n/a 240 30
    Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.8 n/a n/a n/a n/a 0.4 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    TransFatty acids n/a n/a n/a n/a n/a 0.9 n/a n/a n/a n/a 0.5 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Tryptophan (g) 0.1 0.1 n/a n/a n/a 0.0 0.0 0.0 0.6 n/a 1.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.5 n/a n/a 2 0
    Tyrosine (g) 0.4 0.4 n/a n/a n/a 0.0 0.0 0.0 1.7 n/a 3.2 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 2.0 n/a n/a 8 1
    Valine (g) 0.5 0.5 n/a n/a n/a 0.0 0.0 0.0 2.1 n/a 4.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2.8 n/a n/a 10 1
    Vitamin A, IU (IU) 336.7 261.1 0.0 n/a n/a 709.7 0.0 0.0 0.0 0.0 299.6 1,601.1 38.0 n/a 32.4 1.1 2.2 0.0 1,602.7 1,698.4 269.9 n/a 6,853 857
    Vitamin A, RAE (mcg) 80.5 13.4 0.0 n/a n/a 194.3 0.0 0.0 0.0 0.0 90.8 80.1 1.9 n/a 1.6 0.0 0.0 0.0 82.2 449.2 13.5 n/a 1,007 126
    Vitamin B-12 (mcg) 0.9 0.0 0.0 n/a n/a 0.0 0.0 0.0 4.5 n/a 4.5 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1.4 0.0 n/a 11 1
    Vitamin B-6 (mg) 0.1 0.4 0.0 n/a n/a 0.0 0.0 0.0 1.2 n/a 2.6 0.1 0.0 n/a 0.0 0.1 0.1 0.1 0.4 0.1 0.0 n/a 5 1
    Vitamin C (mg) 3.7 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.3 n/a 0.1 3.7 8.1 0.0 25.5 0.0 1.1 n/a 44 5
    Vitamin D n/a 0.0 0.0 n/a n/a 17.0 0.0 0.0 138.6 n/a 63.6 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 40.7 0.0 n/a 260 32
    Water (g) 214.0 12.5 473.5 n/a n/a 4.5 1.2 0.0 72.4 33.0 328.5 0.6 0.5 n/a 0.4 7.0 98.0 218.5 387.2 62.3 3.7 n/a 1,918 240
    Zinc (mg) 0.9 2.2 0.0 n/a n/a 0.0 0.0 0.0 7.7 1.4 10.7 0.2 0.0 n/a 0.0 0.1 0.2 0.0 0.5 5.3 0.0 n/a 29 4

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