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Nutritional Facts: Spicy and Light Chicken Parmesan

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.

  12 ounces (340g)
boneless skinless chicken breasts
1 (50g)
eggs
1 tablespoon (15g)
water
1 tablespoon (18g)
sea salt
1/2 cup (50g)
parmesan cheese
1/4 teaspoon (1g)
paprika
1/4 teaspoon (1g)
fresh cracked pepper
1/2 teaspoon (1g)
red pepper flakes
1/4 cup (32g)
cornstarch
1/2 cup (54g)
panko breadcrumbs
2 ounces (57g)
fresh mozzarella cheese
1 tablespoon (4g)
parsley
1 tablespoon (3g)
basil
10 1/2 ounces (0g)
tomatoes seasoned with basil garlic & oregano
1 cup (149g)
grape tomatoes
3 (9g)
garlic cloves
1 tablespoon (14g)
extra virgin olive oil
1 teaspoon (4g)
unbleached cane sugar
1/2 teaspoon (3g)
sea salt
1/2 cup (22g)
fresh basil
1 to taste (0g)
fresh ground pepper
4 cups (80g)
arugula
1 (119g)
red bell peppers
1/2 cup (75g)
grape tomatoes
1 ounce (30g)
almonds
1 to taste (0g)
balsamic vinegar
Total 1 serving
Alanine (g) 4.2 0.4 n/a 0.0 0.6 0.0 0.0 n/a 0.0 0.3 0.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.3 n/a 6 3
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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 4.9 0.4 n/a 0.0 0.8 0.0 0.0 n/a 0.0 0.3 0.3 0.0 0.0 n/a 0.0 0.1 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.7 n/a 8 4
Ash (g) 3.9 0.5 0.0 18.0 4.0 0.0 0.0 0.1 0.0 1.5 1.9 0.1 0.0 n/a 0.7 0.1 0.0 0.0 3.0 0.3 n/a 1.1 0.6 0.4 0.9 n/a 37 19
Aspartic acid (g) 6.8 0.7 n/a 0.0 1.3 0.0 0.0 n/a 0.0 0.4 0.9 0.0 0.0 n/a 0.2 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.3 0.1 0.8 n/a 12 6
Beta-sitosterol 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 n/a n/a n/a n/a n/a n/a n/a n/a 35.5 n/a 36 18
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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 17.0 28.0 0.4 4.3 554.5 1.3 2.5 1.3 0.6 98.8 286.8 5.2 4.7 n/a 14.9 16.3 0.1 0.0 0.7 38.3 n/a 128.0 8.3 7.5 80.4 n/a 1,300 650
Calories 387.9 71.5 0.0 0.0 215.5 1.6 1.4 2.9 121.9 213.3 170.4 1.4 0.6 n/a 26.8 13.4 119.3 16.3 0.0 5.0 n/a 20.0 36.9 13.4 179.1 n/a 1,619 809
Calories (kj) 1,622.9 299.5 0.0 0.0 902.5 6.8 6.0 12.0 510.1 892.6 712.3 5.7 2.5 n/a 110.3 56.1 499.4 68.0 0.0 20.3 n/a 84.0 153.5 55.1 749.6 n/a 6,769 3,385
Campesterol 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 n/a n/a n/a n/a n/a n/a n/a n/a 1.2 n/a 1 1
Carbohydrates (g) 0.0 0.4 0.0 0.0 2.0 0.3 0.4 0.5 29.2 38.9 1.2 0.2 0.1 n/a 5.8 3.0 0.0 4.2 0.0 0.6 n/a 2.9 7.2 2.9 6.4 n/a 106 53
Cholesterol (mg) 217.7 186.0 0.0 0.0 44.0 0.0 0.0 0.0 0.0 0.0 44.9 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 493 246
Copper (mg) 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.1 0.0 0.0 0.3 n/a 1 1
Cystine (g) 0.8 0.1 n/a 0.0 0.1 0.0 0.0 n/a 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 1 1
Dietary Fiber (g) 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.2 0.3 2.4 0.0 0.1 0.0 n/a 1.8 0.2 0.0 0.0 0.0 0.3 n/a 1.3 2.5 0.9 3.3 n/a 14 7
Folate (mcg) 13.6 23.5 0.0 0.0 5.0 0.3 0.1 1.0 0.0 57.8 4.0 5.8 1.8 n/a 22.4 0.3 0.0 0.0 0.0 14.7 n/a 77.6 54.7 11.2 16.0 n/a 310 155
Folate, DFE (mcg) 13.6 23.5 0.0 0.0 5.0 0.3 0.1 1.0 0.0 88.6 4.0 5.8 1.8 n/a 22.4 0.3 0.0 0.0 0.0 14.7 n/a 77.6 54.7 11.2 16.0 n/a 340 170
Folate, food (mcg) 13.6 23.5 0.0 0.0 5.0 0.3 0.1 1.0 0.0 13.5 4.0 5.8 1.8 n/a 22.4 0.3 0.0 0.0 0.0 14.7 n/a 77.6 54.7 11.2 16.0 n/a 265 133
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 44.3 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 44 22
Fructose n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a 1.3 0.1 n/a 0.0 n/a 2.0 n/a n/a 0.0 n/a 0.0 n/a n/a 2.7 1.0 0.0 n/a 7 4
Galactose n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.1 n/a n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 0.2 n/a n/a 0.1 0.0 0.0 n/a n/a 1.0 0.3 n/a 0.0 n/a 1.9 n/a n/a 0.0 n/a 0.0 n/a n/a 2.3 0.9 0.0 n/a 7 3
Glutamic acid (g) 10.7 0.8 n/a 0.0 4.3 0.0 0.0 n/a 0.0 2.2 2.5 0.0 0.0 n/a 0.6 0.1 0.0 n/a 0.0 0.1 n/a n/a 0.3 0.3 1.5 n/a 24 12
Glycine (g) 3.2 0.2 n/a 0.0 0.4 0.0 0.0 n/a 0.0 0.3 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.4 n/a 5 2
Histidine (g) 2.7 0.2 n/a 0.0 0.5 0.0 0.0 n/a 0.0 0.2 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 4 2
Hydroxyproline n/a n/a n/a 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.3 0.9 0.0 0.1 0.5 0.1 0.1 0.1 0.2 2.6 0.2 0.2 0.1 n/a 0.4 0.2 0.1 0.0 0.0 0.7 n/a 1.2 0.5 0.2 1.2 n/a 11 5
Isoleucine (g) 3.5 0.3 n/a 0.0 1.0 0.0 0.0 n/a 0.0 0.3 0.6 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 6 3
Lactose n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Leucine (g) 6.0 0.5 n/a 0.0 1.9 0.0 0.0 n/a 0.0 0.5 1.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.4 n/a 11 5
Lysine (g) 6.9 0.5 n/a 0.0 1.5 0.0 0.0 n/a 0.0 0.2 0.5 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 10 5
Magnesium (mg) 88.5 6.0 0.1 0.2 19.0 1.0 1.0 1.4 1.0 23.2 11.4 1.9 1.7 n/a 16.4 2.3 0.0 0.0 0.0 13.8 n/a 37.6 14.3 8.2 84.6 n/a 333 167
Maltose n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a 1.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 1 1
Manganese (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.5 0.0 0.0 0.0 n/a 0.2 0.2 0.0 0.0 0.0 0.2 n/a 0.3 0.1 0.1 0.7 n/a 3 1
Methionine (g) 1.9 0.2 n/a 0.0 0.5 0.0 0.0 n/a 0.0 0.1 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 3 2
Monounsaturated Fat (g) 2.6 1.8 0.0 0.0 4.2 0.0 0.0 0.0 0.0 0.6 3.7 0.0 0.0 n/a 0.0 0.0 9.8 0.0 0.0 0.0 n/a 0.0 0.0 0.0 9.7 n/a 33 16
Niacin (mg) 35.5 0.0 0.0 0.0 0.1 0.1 0.0 0.1 0.0 3.6 0.1 0.0 0.0 n/a 0.9 0.1 0.0 0.0 0.0 0.2 n/a 0.2 1.2 0.4 1.1 n/a 44 22
Pantothenic acid (mg) 4.8 0.8 0.0 0.0 0.2 0.0 0.0 n/a 0.0 0.3 0.1 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.3 0.4 0.1 0.1 n/a 7 4
Phenylalanine (g) 2.9 0.3 n/a 0.0 1.0 0.0 0.0 n/a 0.0 0.4 0.6 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.1 0.0 0.3 n/a 6 3
Phosphorus (mg) 714.5 99.0 0.0 0.0 364.5 1.8 0.9 2.6 4.2 89.1 201.1 2.2 1.5 n/a 35.8 13.8 0.0 0.0 0.0 12.1 n/a 41.6 30.9 17.9 141.5 n/a 1,775 887
Phytosterols n/a n/a n/a 0.0 n/a 1.0 0.5 0.7 n/a 4.3 n/a 0.2 n/a n/a 10.4 n/a 29.8 n/a 0.0 n/a n/a n/a n/a 5.2 38.2 n/a 91 45
Polyunsaturated Fat (g) 1.4 1.0 0.0 0.0 0.6 0.0 0.0 0.1 0.0 1.1 0.4 0.0 0.0 n/a 0.1 0.0 1.4 0.0 0.0 0.1 n/a 0.3 0.1 0.1 3.9 n/a 11 5
Potassium (mg) 1,258.8 69.0 0.1 1.4 62.5 13.1 7.6 18.1 1.0 105.8 43.2 21.1 7.8 n/a 353.1 36.1 0.1 0.1 0.2 63.8 n/a 295.2 251.1 176.6 214.3 n/a 3,000 1,500
Proline (g) 2.3 0.3 n/a 0.0 2.3 0.0 0.0 n/a 0.0 0.7 1.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.3 n/a 7 4
Protein (g) 72.2 6.3 0.0 0.0 19.2 0.1 0.1 0.1 0.1 7.2 12.6 0.1 0.1 n/a 1.3 0.6 0.0 0.0 0.0 0.7 n/a 2.1 1.2 0.7 6.3 n/a 131 65
Retinol (mcg) 30.6 80.0 0.0 0.0 111.5 0.0 0.0 0.0 0.0 0.0 98.8 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 321 160
Riboflavin (mg) 0.3 0.2 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.3 n/a 2 1
Saturated Fat (g) 1.9 1.6 0.0 0.0 8.7 0.0 0.0 0.0 0.0 0.6 7.5 0.0 0.0 n/a 0.0 0.0 1.9 0.0 0.0 0.0 n/a 0.1 0.0 0.0 1.2 n/a 24 12
Selenium (mcg) 108.9 15.4 0.0 0.0 8.9 0.0 0.0 0.1 0.9 13.6 9.7 0.0 0.0 n/a 0.0 1.3 0.0 0.0 0.0 0.1 n/a 0.2 0.1 0.0 0.7 n/a 160 80
Serine (g) 2.8 0.5 n/a 0.0 1.1 0.0 0.0 n/a 0.0 0.4 0.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.1 0.0 0.3 n/a 6 3
Sodium (mg) 394.7 71.0 0.4 6,976.4 764.5 0.4 0.1 0.3 2.9 395.3 356.1 2.1 0.1 n/a 7.5 1.5 0.3 0.0 1,162.7 0.9 n/a 21.6 4.8 3.7 102.1 n/a 10,269 5,135
Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a 32.2 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 0.0 0.2 n/a 32 16
Stigmasterol 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 n/a n/a n/a n/a n/a n/a n/a n/a 1.2 n/a 1 1
Sucrose n/a 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 4.2 n/a 0.0 n/a n/a 0.0 0.0 1.4 n/a 6 3
Sugar (g) 0.0 0.2 0.0 0.0 0.5 0.1 0.0 0.1 0.0 3.3 0.6 0.0 0.0 n/a 3.9 0.1 0.0 4.2 0.0 0.1 n/a 1.6 5.0 2.0 1.5 n/a 23 12
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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 n/a 1 1
Threonine (g) 3.2 0.3 n/a 0.0 0.7 0.0 0.0 n/a 0.0 0.2 0.6 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 5 3
Tocopherol, alpha (mg) 0.6 0.5 0.0 0.0 0.1 0.2 0.0 0.3 0.0 0.0 0.1 0.0 0.0 n/a 0.8 0.0 1.9 0.0 0.0 0.2 n/a 0.3 1.9 0.4 7.2 n/a 15 7
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 0.0 0.1 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.1 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.3 0.3 n/a n/a n/a 0.0 0.0 n/a 0.0 0.4 n/a 0.0 0.0 n/a 0.2 n/a 0.1 n/a n/a 0.0 n/a n/a 0.2 0.1 0.2 n/a 2 1
Total Fat (g) 8.8 4.8 0.0 0.0 14.3 0.1 0.0 0.2 0.0 2.9 12.7 0.0 0.0 n/a 0.3 0.0 13.5 0.0 0.0 0.1 n/a 0.5 0.4 0.1 15.7 n/a 74 37
Trans-monoenoic Fat (g) 0.0 0.0 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 0.0 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.9 0.1 n/a 0.0 0.3 0.0 0.0 n/a 0.0 0.1 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 2 1
Tyrosine (g) 2.6 0.2 n/a 0.0 1.2 0.0 0.0 n/a 0.0 0.2 0.6 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 5 3
Valine (g) 3.7 0.4 n/a 0.0 1.3 0.0 0.0 n/a 0.0 0.3 0.8 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 7 3
Vitamin A, IU (IU) 102.1 270.0 0.0 0.0 432.5 283.2 3.1 374.5 0.0 0.0 384.0 320.1 139.8 n/a 1,241.2 0.8 0.0 0.0 0.0 1,140.7 n/a 1,898.4 3,725.9 620.6 0.3 n/a 10,937 5,469
Vitamin A, RAE (mcg) 30.6 80.0 0.0 0.0 114.5 14.2 0.2 18.7 0.0 0.0 101.7 16.0 7.0 n/a 62.6 0.0 0.0 0.0 0.0 57.1 n/a 95.2 186.8 31.3 0.0 n/a 816 408
Vitamin B-12 (mcg) 0.7 0.4 0.0 0.0 1.1 0.0 0.0 0.0 0.0 0.2 1.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 4 2
Vitamin B-6 (mg) 2.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.3 0.1 0.0 n/a 4 2
Vitamin C (mg) 4.1 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.0 0.0 0.0 5.1 0.5 n/a 20.4 2.8 0.0 0.0 0.0 3.9 n/a 12.0 152.0 10.2 0.0 n/a 212 106
Vitamin D (IU) 17.0 41.0 0.0 0.0 10.5 0.0 0.0 0.0 0.0 0.0 9.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 78 39
Water (g) 257.9 38.1 14.5 0.0 10.4 0.1 0.1 0.1 2.7 3.5 28.4 3.3 2.4 n/a 140.8 5.3 0.0 0.0 0.0 19.9 n/a 73.4 109.7 70.4 0.8 n/a 782 391
Zinc (mg) 2.0 0.6 0.0 0.0 1.9 0.0 0.0 0.0 0.0 0.8 1.7 0.0 0.0 n/a 0.3 0.1 0.0 0.0 0.0 0.2 n/a 0.4 0.3 0.1 1.0 n/a 9 5

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