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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12 ounces (340g) cooked chicken breasts |
3 tablespoons (22g) all-purpose flour |
3 tablespoons (43g) butter |
2 cups (492g) skim milk |
1 pinch (0g) white pepper |
1 1/2 teaspoons (0g) italian seasoning |
2 tablespoons (10g) parmesan cheese |
7 ounces (200g) penne pasta |
2 (372g) yellow bell peppers |
1 (196g) zucchini |
12 ounces (234g) fresh broccoli |
6 ounces (181g) fresh mushrooms |
1 to taste (0g) garlic |
1 cup (113g) monterey jack cheese |
Total | 1 serving | |
| Alanine (g) | 5.7 | 0.1 | 0.0 | 0.7 | n/a | n/a | 0.1 | 1.1 | 0.2 | 0.1 | 0.3 | 0.4 | n/a | 0.8 | 9 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 6.2 | 0.1 | 0.0 | 0.7 | n/a | n/a | 0.2 | 0.7 | 0.2 | 0.1 | 0.5 | 0.1 | n/a | 1.0 | 10 | 2 |
| Ash (g) | 3.4 | 0.1 | 0.9 | 4.3 | 0.0 | n/a | 0.8 | 2.4 | 1.7 | 1.1 | 1.8 | 1.5 | n/a | 4.0 | 22 | 4 |
| Aspartic acid (g) | 9.0 | 0.1 | 0.0 | 1.5 | n/a | n/a | 0.3 | 1.0 | 0.5 | 0.3 | 0.8 | 0.4 | n/a | 1.8 | 16 | 3 |
| Beta-sitosterol | n/a | n/a | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 47.6 | 3.4 | 10.2 | 703.6 | 0.3 | n/a | 110.9 | 8.0 | 40.9 | 31.4 | 93.6 | 5.4 | n/a | 843.0 | 1,898 | 316 |
| Calories | 670.2 | 81.9 | 305.4 | 201.7 | 0.4 | n/a | 43.1 | 712.2 | 100.4 | 33.3 | 81.9 | 39.7 | n/a | 421.5 | 2,692 | 449 |
| Calories (kj) | 2,803.4 | 342.7 | 1,277.6 | 836.4 | 1.5 | n/a | 180.5 | 2,980.5 | 416.6 | 137.2 | 341.6 | 168.0 | n/a | 1,765.1 | 11,251 | 1,875 |
| Campesterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.6 | n/a | n/a | 4 | 1 |
| Carbohydrates (g) | 0.0 | 17.2 | 0.0 | 27.4 | 0.1 | n/a | 0.4 | 158.1 | 23.5 | 6.1 | 16.8 | 5.9 | n/a | 0.8 | 256 | 43 |
| Cholesterol (mg) | 285.8 | 0.0 | 91.6 | 9.8 | 0.0 | n/a | 8.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 100.6 | 497 | 83 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.4 | 0.1 | 0.1 | 0.6 | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 1.3 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 21.9 | 3.3 | 2.0 | 7.7 | 1.8 | n/a | 0.0 | 37 | 6 |
| Folate (mcg) | 13.6 | 5.8 | 1.3 | 29.5 | 0.0 | n/a | 1.0 | 49.9 | 96.7 | 47.0 | 252.7 | 30.7 | n/a | 20.3 | 549 | 91 |
| Folate, DFE (mcg) | 13.6 | 5.8 | 1.3 | 29.5 | 0.0 | n/a | 1.0 | 49.9 | 96.7 | 47.0 | 252.7 | 30.7 | n/a | 20.3 | 549 | 91 |
| Folate, food (mcg) | 13.6 | 5.8 | 1.3 | 29.5 | 0.0 | n/a | 1.0 | 49.9 | 96.7 | 47.0 | 252.7 | 30.7 | n/a | 20.3 | 549 | 91 |
| Folic acid (mcg) | 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 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.7 | 1.7 | 0.3 | n/a | n/a | 5 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.1 | 1.1 | 2.7 | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 15.0 | 0.8 | 0.1 | 4.1 | n/a | n/a | 0.9 | 2.8 | 0.5 | 0.3 | 1.3 | 0.6 | n/a | 6.8 | 33 | 6 |
| Glycine (g) | 5.9 | 0.1 | 0.0 | 0.4 | n/a | n/a | 0.1 | 0.6 | 0.1 | 0.1 | 0.2 | 0.2 | n/a | 0.5 | 8 | 1 |
| Histidine (g) | 3.1 | 0.1 | 0.0 | 0.5 | n/a | n/a | 0.1 | 0.5 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 1.0 | 6 | 1 |
| Iron (mg) | 3.6 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 1.9 | 1.7 | 0.7 | 1.6 | 0.9 | n/a | 0.8 | 12 | 2 |
| Isoleucine (g) | 5.2 | 0.1 | 0.0 | 1.2 | n/a | n/a | 0.2 | 0.5 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 1.7 | 9 | 2 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 7.5 | 0.2 | 0.0 | 1.9 | n/a | n/a | 0.4 | 1.8 | 0.2 | 0.1 | 0.3 | 0.2 | n/a | 2.6 | 15 | 3 |
| Lysine (g) | 8.4 | 0.1 | 0.0 | 1.5 | n/a | n/a | 0.3 | 0.4 | 0.2 | 0.1 | 0.4 | 0.2 | n/a | 2.3 | 14 | 2 |
| Magnesium (mg) | 91.9 | 4.9 | 0.9 | 78.7 | 0.1 | n/a | 3.8 | 237.4 | 44.6 | 35.3 | 49.1 | 16.3 | n/a | 30.5 | 594 | 99 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.4 | 0.3 | 0.5 | 0.1 | n/a | 0.0 | 3 | 0 |
| Methionine (g) | 2.7 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.7 | 5 | 1 |
| Monounsaturated Fat (g) | 10.3 | 0.0 | 9.0 | 0.3 | 0.0 | n/a | 0.8 | 1.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 9.9 | 32 | 5 |
| Niacin (mg) | 43.2 | 0.3 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 4.8 | 3.3 | 0.9 | 1.3 | 6.5 | n/a | 0.1 | 61 | 10 |
| Pantothenic acid (mg) | 3.2 | 0.1 | 0.0 | 1.8 | n/a | n/a | 0.0 | 1.0 | 0.6 | 0.4 | 1.4 | 2.7 | n/a | 0.2 | 12 | 2 |
| Phenylalanine (g) | 4.0 | 0.1 | 0.0 | 0.9 | n/a | n/a | 0.2 | 0.7 | 0.1 | 0.1 | 0.3 | 0.2 | n/a | 1.5 | 8 | 1 |
| Phosphorus (mg) | 728.1 | 24.3 | 10.2 | 551.0 | 0.2 | n/a | 72.9 | 504.7 | 89.3 | 74.5 | 156.8 | 155.3 | n/a | 501.7 | 2,869 | 478 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 5.6 | 0.1 | 1.3 | 0.0 | 0.0 | n/a | 0.1 | 1.8 | n/a | 0.2 | 0.4 | 0.3 | n/a | 1.0 | 11 | 2 |
| Potassium (mg) | 833.5 | 24.1 | 10.2 | 895.4 | 0.1 | n/a | 12.5 | 586.5 | 788.6 | 511.6 | 685.6 | 574.3 | n/a | 91.5 | 5,014 | 836 |
| Proline (g) | 4.6 | 0.3 | 0.0 | 1.9 | n/a | n/a | 0.5 | 1.3 | 0.2 | 0.1 | 0.3 | 0.1 | n/a | 3.1 | 12 | 2 |
| Protein (g) | 101.4 | 2.3 | 0.4 | 19.5 | 0.0 | n/a | 3.8 | 14.9 | 3.7 | 2.4 | 5.6 | 5.6 | n/a | 27.7 | 187 | 31 |
| Retinol (mcg) | 95.3 | 0.0 | 285.8 | 300.1 | 0.0 | n/a | 22.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 217.0 | 920 | 153 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 1.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.2 | 0.3 | 0.7 | n/a | 0.4 | 3 | 1 |
| Saturated Fat (g) | 7.5 | 0.0 | 21.9 | 0.8 | 0.0 | n/a | 1.7 | 0.6 | 0.1 | 0.2 | 0.2 | 0.1 | n/a | 21.5 | 55 | 9 |
| Selenium (mcg) | 84.0 | 7.6 | 0.4 | 11.8 | 0.0 | n/a | 1.8 | 15.8 | 1.1 | 0.4 | 3.7 | 16.8 | n/a | 16.4 | 160 | 27 |
| Serine (g) | 3.5 | 0.1 | 0.0 | 1.1 | n/a | n/a | 0.2 | 0.7 | 0.1 | 0.1 | 0.3 | 0.2 | n/a | 1.6 | 8 | 1 |
| Sodium (mg) | 241.6 | 0.4 | 304.2 | 290.3 | 0.0 | n/a | 152.9 | 6.0 | 7.4 | 15.7 | 95.9 | 9.0 | n/a | 605.7 | 1,729 | 288 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.2 | 0.0 | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 4.9 | 3.3 | 3.6 | n/a | 0.6 | 12 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 4.2 | 0.1 | 0.0 | 0.9 | n/a | n/a | 0.1 | 0.6 | 0.1 | 0.1 | 0.2 | 0.2 | n/a | 1.0 | 7 | 1 |
| Tocopherol, alpha (mg) | 0.9 | 0.0 | 1.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 3.4 | 0.0 | n/a | 0.3 | 6 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 26.5 | 0.2 | 34.6 | 1.2 | 0.0 | n/a | 2.9 | 4.1 | 0.8 | 0.6 | 1.0 | 0.6 | n/a | 34.2 | 107 | 18 |
| Trans-monoenoic Fat | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.2 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.4 | 2 | 0 |
| Tyrosine (g) | 3.3 | 0.1 | 0.0 | 0.9 | n/a | n/a | 0.2 | 0.6 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 1.3 | 7 | 1 |
| Valine (g) | 5.0 | 0.1 | 0.0 | 1.3 | n/a | n/a | 0.3 | 0.8 | 0.2 | 0.1 | 0.3 | 0.4 | n/a | 1.8 | 10 | 2 |
| Vitamin A, IU (IU) | 316.4 | 0.0 | 1,064.6 | 998.8 | 0.0 | n/a | 86.5 | 339.2 | 744.0 | 392.0 | 3,622.3 | 0.0 | n/a | 869.0 | 8,433 | 1,405 |
| Vitamin A, RAE (mcg) | 95.3 | 0.0 | 291.4 | 300.1 | 0.0 | n/a | 22.9 | 18.0 | 37.2 | 19.6 | 180.2 | 0.0 | n/a | 223.7 | 1,188 | 198 |
| Vitamin B-12 (mcg) | 1.1 | 0.0 | 0.1 | 2.1 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 5 | 1 |
| Vitamin B-6 (mg) | 1.9 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.4 | 0.6 | 0.3 | 0.5 | 0.2 | n/a | 0.1 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 5.4 | 0.0 | n/a | 0.0 | 0.0 | 682.6 | 35.1 | 151.9 | 3.8 | n/a | 0.0 | 879 | 146 |
| Vitamin D (IU) | 17.0 | 0.0 | 25.6 | 196.8 | 0.0 | n/a | 2.1 | n/a | 0.0 | 0.0 | 0.0 | 12.6 | n/a | 24.9 | 279 | 46 |
| Water (g) | 212.4 | 2.7 | 6.8 | 439.7 | 0.0 | n/a | 2.1 | 20.0 | 342.3 | 185.8 | 208.8 | 167.0 | n/a | 46.3 | 1,634 | 272 |
| Zinc (mg) | 3.5 | 0.2 | 0.0 | 2.2 | 0.0 | n/a | 0.4 | 3.6 | 0.6 | 0.6 | 1.1 | 0.9 | n/a | 3.4 | 16 | 3 |
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.