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 to taste (0g) cooking spray |
1 cup (160g) onions |
8 ounces (227g) chicken breasts |
1/2 teaspoon (1g) black pepper |
14 ounces (397g) reduced-sodium chicken broth |
1 tablespoon (14g) butter |
8 ounces (229g) zucchini |
8 ounces (156g) yellow squash |
2 cups (316g) cooked long-grain rice |
1 teaspoon (1g) fresh rosemary |
1 1/2 tablespoons (11g) all-purpose flour |
1 1/2 cups (366g) 2% low-fat milk |
2 ounces (57g) pecorino romano cheese |
1/4 teaspoon (2g) salt |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 2.7 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | 4 | 1 |
| Alcohol | 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 |
| Arginine | n/a | 0.2 | 2.9 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.7 | 0.0 | 0.0 | 0.4 | 0.7 | 0.0 | 5 | 1 |
| Ash | n/a | 0.6 | 2.3 | 0.1 | 0.8 | 0.3 | 1.3 | 0.9 | 1.3 | 0.0 | 0.1 | 2.6 | 3.8 | 1.5 | 16 | 4 |
| Aspartic acid | n/a | 0.1 | 4.2 | 0.0 | n/a | 0.0 | 0.3 | 0.2 | 0.8 | 0.0 | 0.0 | 1.1 | 1.1 | 0.0 | 8 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Caffeine | 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 |
| Calcium | n/a | 36.8 | 24.9 | 5.1 | 15.9 | 3.4 | 36.6 | 25.0 | 31.6 | 2.2 | 1.7 | 439.2 | 604.4 | 0.4 | 1,227 | 307 |
| Calories | n/a | 64.0 | 390.1 | 2.9 | 63.5 | 101.8 | 38.9 | 26.6 | 410.8 | 0.9 | 40.9 | 183.0 | 219.8 | 0.0 | 1,543 | 386 |
| Calories (kj) | n/a | 265.6 | 1,633.1 | 12.1 | 265.9 | 425.9 | 160.0 | 109.4 | 1,719.0 | 3.8 | 171.3 | 768.6 | 919.0 | 0.0 | 6,454 | 1,613 |
| Campesterol | 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 | n/a | 0 | 0 |
| Carbohydrates | n/a | 14.9 | 0.0 | 0.7 | 4.8 | 0.0 | 7.1 | 4.9 | 89.0 | 0.1 | 8.6 | 17.6 | 2.1 | 0.0 | 150 | 37 |
| Cholesterol | n/a | 0.0 | 145.2 | 0.0 | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.3 | 59.1 | 0.0 | 264 | 66 |
| Copper | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber | n/a | 2.7 | 0.0 | 0.3 | 0.0 | 0.0 | 2.3 | 1.6 | 1.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Folate | n/a | 30.4 | 9.1 | 0.2 | 0.0 | 0.4 | 54.9 | 37.5 | 183.3 | 0.8 | 2.9 | 18.3 | 4.0 | 0.0 | 342 | 85 |
| Folate, DFE | n/a | 30.4 | 9.1 | 0.2 | 0.0 | 0.4 | 54.9 | 37.5 | 306.5 | 0.8 | 2.9 | 18.3 | 4.0 | 0.0 | 465 | 116 |
| Folate, food | n/a | 30.4 | 9.1 | 0.2 | 0.0 | 0.4 | 54.9 | 37.5 | 9.5 | 0.8 | 2.9 | 18.3 | 4.0 | 0.0 | 168 | 42 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 173.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 174 | 43 |
| Fructose | n/a | 2.1 | n/a | 0.0 | n/a | n/a | 3.2 | 2.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | 0.0 | n/a | n/a | 2.4 | 1.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Glutamic acid | n/a | 0.4 | 7.0 | 0.0 | n/a | 0.0 | 0.3 | 0.2 | 1.7 | 0.0 | 0.4 | 2.9 | 4.1 | 0.0 | 17 | 4 |
| Glycine | n/a | 0.0 | 2.8 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 4 | 1 |
| Histidine | n/a | 0.0 | 1.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.7 | 0.0 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.3 | 1.7 | 0.1 | 0.8 | 0.0 | 0.8 | 0.6 | 3.8 | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 9 | 2 |
| Isoleucine | n/a | 0.0 | 2.4 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.7 | 1.0 | 0.0 | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 18.3 | n/a | n/a | 18 | 5 |
| Leucine | n/a | 0.0 | 3.5 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.7 | 0.0 | 0.1 | 1.2 | 1.7 | 0.0 | 8 | 2 |
| Lysine | n/a | 0.1 | 3.9 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.9 | 1.7 | 0.0 | 7 | 2 |
| Magnesium | n/a | 16.0 | 56.7 | 2.0 | 4.0 | 0.3 | 41.1 | 28.1 | 37.9 | 0.6 | 2.5 | 40.3 | 23.3 | 0.0 | 253 | 63 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | 0.3 | 1.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Methionine | n/a | 0.0 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.5 | 0.0 | 2 | 1 |
| Monounsaturated Fat | n/a | 0.0 | 8.7 | 0.0 | 1.1 | 3.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2.0 | 4.5 | 0.0 | 20 | 5 |
| Niacin | n/a | 0.2 | 22.5 | 0.0 | 5.4 | 0.0 | 1.0 | 0.7 | 4.7 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 35 | 9 |
| Pantothenic acid | n/a | 0.2 | 1.8 | 0.0 | n/a | 0.0 | 0.5 | 0.3 | 1.2 | 0.0 | 0.0 | 1.3 | 0.2 | 0.0 | 6 | 1 |
| Phenylalanine | n/a | 0.0 | 1.9 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.1 | 0.6 | 1.0 | 0.0 | 4 | 1 |
| Phosphorus | n/a | 46.4 | 394.7 | 1.8 | 119.1 | 3.4 | 86.9 | 59.4 | 135.9 | 0.5 | 12.1 | 336.7 | 431.7 | 0.0 | 1,628 | 407 |
| Phytosterols | n/a | 24.0 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 25 | 6 |
| Polyunsaturated Fat | n/a | 0.0 | 4.4 | 0.0 | 0.5 | 0.4 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 7 | 2 |
| Potassium | n/a | 233.6 | 499.0 | 15.3 | 341.4 | 3.4 | 596.6 | 407.8 | 110.6 | 4.7 | 12.0 | 512.4 | 48.8 | 0.1 | 2,786 | 696 |
| Proline | n/a | 0.0 | 2.2 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 1.3 | 2.1 | 0.0 | 6 | 2 |
| Protein | n/a | 1.8 | 47.3 | 0.1 | 7.9 | 0.1 | 2.8 | 1.9 | 8.5 | 0.0 | 1.2 | 12.1 | 18.1 | 0.0 | 102 | 25 |
| Retinol | n/a | 0.0 | 54.4 | 0.0 | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 201.3 | 51.1 | 0.0 | 402 | 101 |
| Riboflavin | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat | n/a | 0.1 | 6.0 | 0.0 | 0.7 | 7.3 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 4.6 | 9.7 | 0.0 | 29 | 7 |
| Selenium | n/a | 0.8 | 37.7 | 0.1 | 0.0 | 0.1 | 0.5 | 0.3 | 23.7 | n/a | 3.8 | 9.2 | 8.2 | 0.0 | 84 | 21 |
| Serine | n/a | 0.0 | 1.7 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 0.7 | 1.0 | 0.0 | 4 | 1 |
| Sodium | n/a | 6.4 | 142.9 | 0.2 | 119.1 | 101.4 | 18.3 | 12.5 | 3.2 | 0.2 | 0.2 | 172.0 | 681.6 | 581.4 | 1,839 | 460 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.6 | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Sugar | n/a | 6.8 | 0.0 | 0.0 | 0.5 | 0.0 | 5.7 | 3.9 | 0.2 | n/a | 0.0 | 18.5 | 0.4 | 0.0 | 36 | 9 |
| Theobromine | 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 |
| Thiamin | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.0 | 2.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.7 | 0.0 | 4 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.3 | 0.3 | 0.2 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Total Fat | n/a | 0.2 | 21.0 | 0.0 | 2.4 | 11.5 | 0.7 | 0.5 | 0.9 | 0.0 | 0.1 | 7.2 | 15.3 | 0.0 | 60 | 15 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | 0.2 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 1 | 0 |
| Tryptophan | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.0 | 1.6 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.6 | 1.0 | 0.0 | 4 | 1 |
| Valine | n/a | 0.0 | 2.3 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.8 | 1.2 | 0.0 | 5 | 1 |
| Vitamin A, IU | n/a | 3.2 | 188.3 | 6.3 | 0.0 | 354.9 | 457.1 | 312.5 | 0.0 | 20.5 | 0.0 | 695.4 | 235.7 | 0.0 | 2,274 | 568 |
| Vitamin A, RAE | n/a | 0.0 | 54.4 | 0.3 | 0.0 | 97.1 | 22.9 | 15.6 | 0.0 | 1.0 | 0.0 | 201.3 | 54.5 | 0.0 | 447 | 112 |
| Vitamin B-12 | n/a | 0.0 | 0.8 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.6 | 0.0 | 4 | 1 |
| Vitamin B-6 | n/a | 0.2 | 1.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C | n/a | 11.8 | 0.0 | 0.0 | 0.0 | 0.0 | 40.9 | 28.0 | 0.0 | 0.2 | 0.0 | 0.7 | 0.0 | 0.0 | 82 | 20 |
| Vitamin D | n/a | 0.0 | 36.3 | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 179.3 | 11.4 | 0.0 | 236 | 59 |
| Water | n/a | 142.6 | 157.5 | 0.1 | 381.1 | 2.3 | 216.7 | 148.1 | 216.3 | 0.5 | 1.3 | 326.5 | 17.6 | 0.0 | 1,610 | 403 |
| Zinc | n/a | 0.3 | 1.8 | 0.0 | 0.4 | 0.0 | 0.7 | 0.5 | 1.5 | 0.0 | 0.1 | 1.8 | 1.5 | 0.0 | 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.