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    Nutritional Facts: Weeknight Orzo Dinner

    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 1/2 cups (252g)
    orzo pasta
    4 cups (908g)
    fat free chicken broth
    1 teaspoon (5g)
    olive oil
    2 (6g)
    garlic cloves
    1/4 teaspoon (0g)
    crushed red pepper flakes
    1 lb (454g)
    boneless skinless chicken breasts
    1 to taste (0g)
    salt & pepper
    1 tablespoon (4g)
    fresh parsley
    10 ounces (312g)
    frozen spinach
    1/4 cup (25g)
    parmesan cheese
    Total 1 serving
    Alanine (g) 1.1 0.2 0.0 0.0 0.0 5.6 n/a 0.0 0.7 0.3 8 2
    Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Arginine (g) 1.2 0.1 0.0 0.0 0.0 6.5 n/a 0.0 1.5 0.4 10 2
    Ash (g) 2.2 9.5 0.0 0.1 0.0 5.2 n/a 0.1 4.5 2.0 24 6
    Aspartic acid (g) 1.6 0.2 0.0 0.0 0.0 9.1 n/a 0.0 1.3 0.7 13 3
    Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Calcium (mg) 52.9 36.3 0.0 10.9 0.1 22.7 n/a 5.2 403.0 277.3 808 202
    Calories 934.9 36.3 39.8 8.9 0.6 517.6 n/a 1.4 90.6 107.8 1,738 434
    Calories (kj) 3,913.6 163.4 166.5 37.4 2.6 2,165.6 n/a 5.7 374.9 451.3 7,281 1,820
    Carbohydrates (g) 188.2 1.3 0.0 2.0 0.1 0.0 n/a 0.2 13.2 1.0 206 51
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 290.6 n/a 0.0 0.0 22.0 313 78
    Copper (mg) 0.7 0.2 0.0 0.0 0.0 0.1 n/a 0.0 0.4 0.1 2 0
    Cystine (g) 0.6 0.1 0.0 0.0 0.0 1.0 n/a 0.0 0.1 0.0 2 0
    Dietary Fiber (g) 8.1 0.0 0.0 0.1 0.1 0.0 n/a 0.1 9.1 0.0 17 4
    Folate (mcg) 597.2 9.1 0.0 0.2 0.1 18.2 n/a 5.8 453.0 2.5 1,086 272
    Folate, DFE (mcg) 985.3 n/a 0.0 0.2 0.1 18.2 n/a 5.8 453.0 2.5 1,465 366
    Folate, food (mcg) 45.4 9.1 0.0 0.2 0.1 18.2 n/a 5.8 453.0 2.5 534 134
    Folic acid (mcg) 551.9 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 552 138
    Fructose (g) 0.3 0.0 n/a n/a n/a n/a n/a n/a 0.6 0.0 1 0
    Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
    Glucose (dextrose) (g) 0.3 1.4 n/a n/a n/a n/a n/a n/a 0.7 0.0 2 1
    Glutamic acid (g) 11.6 2.6 0.0 0.0 0.0 14.3 n/a 0.0 1.6 2.2 32 8
    Glycine (g) 1.1 0.3 0.0 0.0 0.0 4.3 n/a 0.0 0.7 0.2 7 2
    Histidine (g) 0.8 0.1 0.0 0.0 0.0 3.6 n/a 0.0 0.2 0.3 5 1
    Hydroxyproline (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Iron (mg) 8.3 1.3 0.0 0.1 0.0 1.7 n/a 0.2 5.9 0.2 18 4
    Isoleucine (g) 1.3 0.1 0.0 0.0 0.0 4.7 n/a 0.0 0.4 0.5 7 2
    Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
    Leucine (g) 2.5 0.1 0.0 0.0 0.0 8.0 n/a 0.0 0.6 0.9 12 3
    Lysine (g) 0.8 0.2 0.0 0.0 0.0 9.3 n/a 0.0 0.8 0.7 12 3
    Magnesium (mg) 133.6 9.1 0.0 1.5 0.2 118.0 n/a 1.9 234.3 9.5 508 127
    Maltose (g) 4.9 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 5 1
    Manganese (mg) 2.3 0.1 0.0 0.1 0.0 0.1 n/a 0.0 2.2 0.0 5 1
    Methionine (g) 0.4 0.1 0.0 0.0 0.0 2.5 n/a 0.0 0.2 0.3 3 1
    Monounsaturated Fat (g) 0.4 0.0 3.3 0.0 0.0 3.5 n/a 0.0 0.0 2.1 9 2
    Niacin (mg) 18.1 5.1 0.0 0.0 0.0 47.4 n/a 0.0 1.6 0.0 72 18
    Pantothenic acid (mg) 1.1 1.1 0.0 0.0 0.0 6.5 n/a 0.0 0.3 0.1 9 2
    Phenylalanine (g) 1.7 0.1 0.0 0.0 0.0 3.9 n/a 0.0 0.6 0.5 7 2
    Phosphorus (mg) 476.3 99.9 0.0 9.2 0.3 953.4 n/a 2.2 153.1 182.3 1,877 469
    Phytosterols n/a n/a 9.9 n/a n/a n/a n/a 0.2 n/a n/a 10 3
    Polyunsaturated Fat (g) 1.4 0.0 0.5 0.0 0.0 1.8 n/a 0.0 0.3 0.3 4 1
    Potassium (mg) 562.0 272.4 0.0 24.1 3.6 1,679.8 n/a 21.1 1,080.9 31.3 3,675 919
    Proline (g) 4.0 0.1 0.0 0.0 0.0 3.1 n/a 0.0 0.6 1.2 9 2
    Protein (g) 32.9 4.9 0.0 0.4 0.0 96.4 n/a 0.1 11.3 9.6 156 39
    Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 40.9 n/a 0.0 0.0 55.8 97 24
    Riboflavin (mg) 1.0 0.2 0.0 0.0 0.0 0.5 n/a 0.0 0.7 0.1 2 1
    Saturated Fat (g) 0.7 0.0 0.6 0.0 0.0 2.6 n/a 0.0 0.1 4.3 8 2
    Selenium (mcg) 159.3 20.0 0.0 0.9 0.0 145.3 n/a 0.0 18.7 4.4 349 87
    Serine (g) 1.6 0.1 0.0 0.0 0.0 3.7 n/a 0.0 0.5 0.6 6 2
    Sodium (mg) 15.1 3,713.7 0.1 1.0 0.2 526.6 n/a 2.1 231.2 382.3 4,872 1,218
    Starch (g) 157.4 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 157 39
    Sucrose (g) 1.2 0.0 n/a n/a n/a n/a n/a n/a 0.7 0.0 2 0
    Sugar (g) 6.7 1.4 0.0 0.1 0.1 0.0 n/a 0.0 2.0 0.2 11 3
    Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Thiamin (mg) 2.2 0.1 0.0 0.0 0.0 0.3 n/a 0.0 0.3 0.0 3 1
    Threonine (g) 1.2 0.1 0.0 0.0 0.0 4.3 n/a 0.0 0.7 0.4 7 2
    Tocopherol, alpha (mg) 0.3 n/a 0.6 0.0 0.0 0.9 n/a 0.0 9.1 0.1 11 3
    Tocopherol, beta (mg) 0.2 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, gamma (mg) 2.2 n/a 0.0 n/a n/a 0.4 n/a 0.0 0.4 n/a 3 1
    Total Fat (g) 3.8 1.5 4.5 0.0 0.0 11.8 n/a 0.0 1.8 7.2 31 8
    Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    TransFatty acids (g) 0.0 n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.5 0.1 0.0 0.0 0.0 1.2 n/a 0.0 0.3 0.1 2 1
    Tyrosine (g) 0.6 0.1 0.0 0.0 0.0 3.5 n/a 0.0 0.7 0.6 5 1
    Valine (g) 1.5 0.1 0.0 0.0 0.0 5.0 n/a 0.0 0.6 0.6 8 2
    Vitamin A, IU (IU) 0.0 n/a 0.0 0.5 51.0 136.2 n/a 320.1 36,632.0 216.3 37,356 9,339
    Vitamin A, RAE (mcg) 0.0 n/a 0.0 0.0 2.6 40.9 n/a 16.0 1,830.7 57.3 1,947 487
    Vitamin B-12 (mcg) 0.0 1.8 0.0 0.0 0.0 0.9 n/a 0.0 0.0 0.6 3 1
    Vitamin B-6 (mg) 0.4 0.1 0.0 0.1 0.0 3.4 n/a 0.0 0.5 0.0 5 1
    Vitamin C (mg) 0.0 0.0 0.0 1.9 0.1 5.4 n/a 5.1 17.2 0.0 30 7
    Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 22.7 n/a 0.0 0.0 5.3 28 7
    Water (g) 24.9 890.7 0.0 3.5 0.0 344.1 n/a 3.3 281.7 5.2 1,554 388
    Zinc (mg) 3.6 0.2 0.0 0.1 0.0 2.6 n/a 0.0 1.7 1.0 9 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.

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