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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10 ounces (284g) boneless skinless chicken breasts |
1/8 teaspoon (1g) salt |
1/8 teaspoon (0g) black pepper |
1/4 cup (60g) liquid egg substitute |
1/4 cup (30g) whole wheat flour |
1/4 cup (57g) fat-free chicken broth |
1 tablespoon (8g) cornstarch |
2 tablespoons (38g) pancake syrup |
2 tablespoons (0g) seasoned rice vinegar |
1 tablespoon (15g) ketchup |
1/2 tablespoon (8g) reduced sodium soy sauce |
1/2 teaspoon (2g) sesame oil |
1/2 teaspoon (1g) garlic |
1 teaspoon (3g) sesame seeds |
2 tablespoons (12g) scallions |
1 to taste (16g) red pepper flakes |
Total | 1 serving | |
| Alanine (g) | 3.5 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 4.1 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 5 | 2 |
| Ash (g) | 3.3 | 0.7 | 0.0 | 0.8 | 0.5 | 0.6 | 0.0 | 0.1 | n/a | 0.5 | 1.2 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 8 | 4 |
| Aspartic acid (g) | 5.7 | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 14.2 | 0.2 | 1.3 | 43.8 | 10.2 | 2.3 | 0.2 | 1.2 | n/a | 2.7 | 1.4 | 0.0 | 2.5 | 29.0 | 8.6 | n/a | 117 | 59 |
| Calories | 323.2 | 0.0 | 0.7 | 28.8 | 102.0 | 2.3 | 30.5 | 90.0 | n/a | 14.6 | 4.2 | 19.9 | 2.1 | 17.0 | 3.8 | n/a | 639 | 320 |
| Calories (kj) | 1,352.4 | 0.0 | 3.0 | 120.6 | 427.2 | 10.2 | 127.5 | 376.0 | n/a | 60.6 | 17.8 | 83.2 | 8.7 | 71.2 | 16.2 | n/a | 2,675 | 1,337 |
| Carbohydrates (g) | 0.0 | 0.0 | 0.2 | 1.2 | 21.6 | 0.1 | 7.3 | 23.7 | n/a | 3.8 | 0.7 | 0.0 | 0.5 | 0.7 | 0.9 | n/a | 61 | 30 |
| Cholesterol (mg) | 181.5 | 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 | 181 | 91 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
| Cystine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.1 | 0.0 | 3.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 4 | 2 |
| Folate (mcg) | 11.3 | 0.0 | 0.0 | 9.6 | 13.2 | 0.6 | 0.0 | 0.0 | n/a | 1.5 | 1.3 | 0.0 | 0.0 | 2.9 | 7.7 | n/a | 48 | 24 |
| Folate, DFE (mcg) | 11.3 | 0.0 | 0.0 | 9.6 | 13.2 | n/a | 0.0 | 0.0 | n/a | 1.5 | 1.3 | 0.0 | 0.0 | 2.9 | 7.7 | n/a | 48 | 24 |
| Folate, food (mcg) | 11.3 | 0.0 | 0.0 | 9.6 | 13.2 | 0.6 | 0.0 | 0.0 | n/a | 1.5 | 1.3 | 0.0 | 0.0 | 2.9 | 7.7 | n/a | 48 | 24 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Glutamic acid (g) | 8.9 | 0.0 | 0.0 | 1.0 | 1.3 | 0.2 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 12 | 6 |
| Glycine (g) | 2.7 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 2 |
| Histidine (g) | 2.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 1.0 | 0.0 | 0.0 | 1.2 | 1.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | 0.2 | n/a | 4 | 2 |
| Isoleucine (g) | 3.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 2 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 5.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 3 |
| Lysine (g) | 5.8 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 3 |
| Magnesium (mg) | 73.7 | 0.0 | 0.5 | 9.0 | 41.1 | 0.6 | 0.2 | 0.8 | n/a | 2.9 | 2.7 | 0.0 | 0.4 | 10.4 | 2.4 | n/a | 145 | 72 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 2 | 1 |
| Methionine (g) | 1.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 2.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.6 | 0.0 | n/a | 4 | 2 |
| Niacin (mg) | 29.6 | 0.0 | 0.0 | 0.1 | 1.5 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 32 | 16 |
| Pantothenic acid (mg) | 4.0 | 0.0 | 0.0 | 1.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 3 |
| Phenylalanine (g) | 2.4 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 2 |
| Phosphorus (mg) | 595.4 | 0.0 | 0.5 | 43.2 | 107.1 | 6.2 | 1.0 | 3.5 | n/a | 5.0 | 8.8 | 0.0 | 2.1 | 18.7 | 4.4 | n/a | 796 | 398 |
| Phytosterols | n/a | 0.0 | 0.3 | 57.0 | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 19.5 | n/a | 21.2 | n/a | n/a | 99 | 49 |
| Polyunsaturated Fat (g) | 1.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.6 | 0.0 | n/a | 3 | 2 |
| Potassium (mg) | 1,049.0 | 0.1 | 3.8 | 127.8 | 108.9 | 17.0 | 0.2 | 5.8 | n/a | 57.3 | 14.4 | 0.0 | 5.6 | 13.9 | 33.1 | n/a | 1,437 | 718 |
| Proline (g) | 1.9 | 0.0 | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Protein (g) | 60.2 | 0.0 | 0.0 | 6.0 | 4.0 | 0.3 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.0 | 0.1 | 0.5 | 0.2 | n/a | 72 | 36 |
| Retinol (mcg) | 25.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 26 | 13 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | n/a | 2 | 1 |
| Selenium (mcg) | 90.7 | 0.0 | 0.0 | 24.8 | 18.5 | 1.2 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 1.0 | 0.1 | n/a | 137 | 68 |
| Serine (g) | 2.3 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 2 |
| Sodium (mg) | 328.9 | 290.7 | 0.1 | 119.4 | 0.6 | 232.1 | 0.7 | 31.6 | n/a | 167.1 | 266.6 | 0.0 | 0.2 | 0.3 | 1.9 | n/a | 1,440 | 720 |
| Starch | n/a | n/a | n/a | n/a | 17.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 9 |
| Sucrose | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.1 | 0.0 | 8.3 | n/a | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 14 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Threonine (g) | 2.7 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 2 |
| Tocopherol, alpha (mg) | 0.5 | 0.0 | 0.0 | 1.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | 0.0 | n/a | 0.6 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 7.3 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.3 | 0.0 | 1.5 | 0.0 | n/a | 12 | 6 |
| Trans-monoenoic Fat (g) | 0.0 | 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 | 0 | 0 |
| TransFatty acids (g) | 0.0 | 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 | 0 | 0 |
| Tryptophan (g) | 0.8 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 2.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Valine (g) | 3.1 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 2 |
| Vitamin A, IU (IU) | 85.1 | 0.0 | 1.6 | 135.0 | 2.7 | n/a | 0.0 | 0.0 | n/a | 140.0 | 0.0 | 0.0 | 0.1 | 0.3 | 119.6 | n/a | 484 | 242 |
| Vitamin A, RAE (mcg) | 25.5 | 0.0 | 0.1 | 6.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 7.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6.0 | n/a | 45 | 23 |
| Vitamin B-12 (mcg) | 0.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 2.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Vitamin C (mg) | 3.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.3 | 0.0 | 0.0 | 0.4 | 0.0 | 2.3 | n/a | 9 | 4 |
| Vitamin D (IU) | 14.2 | 0.0 | 0.0 | 39.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 54 | 27 |
| Water (g) | 214.9 | 0.0 | 0.0 | 52.2 | 3.2 | 55.7 | 0.7 | 14.6 | n/a | 10.4 | 5.7 | 0.0 | 0.8 | 0.1 | 10.8 | n/a | 369 | 185 |
| Zinc (mg) | 1.6 | 0.0 | 0.0 | 0.6 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 3 | 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.