Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Salt and pepper to taste
(other seasonings I like are: curry powder, Italian seasoning, poultry seasoning... feel free to experiment!)
2 Tbs. gluten free bread crumbs (I add Italian seasoning to the crumbs)
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.
Amount Per Serving
4 servings in recipe 		chicken
77.11g 		rice
46.25g 		broccoli
17.35g 		using
7.0g 		butter
7.1g 		cornstarch
4.0g 		milk
76.25g 		pepper
0.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 14.34 3.67 0.49 0.25 0.06 0.01 2.46 n/a n/a 21.27 85.08
Total Fat (g) 11.61 1.35 0.06 1.9 5.76 0.0 2.48 n/a n/a 23.16 92.64
Carbohydrates (g) 0.0 35.72 1.15 4.42 0.0 3.65 3.45 n/a n/a 48.39 193.56
Ash (g) 0.61 0.71 0.15 0.06 0.15 0.0 0.53 n/a n/a 2.2 8.8
Calories (kcal) 165.787 171.125 5.898 35.91 50.907 15.24 45.75 n/a n/a 490.617 1962.468
Starch (g) n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.39 0.02 n/a n/a n/a 0.0 n/a n/a 0.41 1.64
Glucose (dextrose) (g) n/a n/a 0.08 n/a n/a n/a 0.0 n/a n/a 0.08 0.32
Fructose (g) n/a n/a 0.12 n/a n/a n/a 0.0 n/a n/a 0.12 0.48
Lactose (g) n/a n/a 0.04 n/a n/a n/a 4.01 n/a n/a 4.05 16.2
Maltose (g) n/a n/a 0.04 n/a n/a n/a 0.0 n/a n/a 0.04 0.16
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) 50.89 4.8 15.49 0.23 1.13 0.33 67.34 n/a n/a 140.21 560.84
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) 0.0 0.39 0.29 2.25 0.0 0.0 4.01 n/a n/a 6.96 27.84
Galactose (g) n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 0.0 1.6 0.5 0.1 0.0 0.0 0.0 n/a n/a 2.2 8.8
Calcium (mg) 8.482 10.638 8.153 2.87 1.704 0.08 86.163 n/a n/a 118.089 472.356
Iron (mg) 0.69 0.68 0.13 0.12 0.0 0.02 0.02 n/a n/a 1.67 6.68
Magnesium (mg) 15.422 66.138 3.643 0.56 0.142 0.12 7.625 n/a n/a 93.649 374.596
Phosphorus (mg) 113.352 154.013 11.449 5.81 1.704 0.52 69.388 n/a n/a 356.235 1424.94
Potassium (mg) 145.738 103.138 54.816 4.83 1.704 0.12 109.038 n/a n/a 419.384 1677.536
Sodium (mg) 53.977 3.238 5.724 15.68 40.896 0.36 30.5 n/a n/a 150.375 601.5
Zinc (mg) 1.01 0.93 0.07 0.02 0.01 0.0 0.31 n/a n/a 2.35 9.4
Copper (mg) 0.039 0.13 0.009 0.004 0.0 0.002 0.008 n/a n/a 0.19 0.76
Manganese (mg) 0.015 1.73 0.036 n/a 0.0 0.002 0.0 n/a n/a 1.784 7.136
Selenium (mcg) 11.1 10.8 0.4 n/a 0.1 0.1 2.8 n/a n/a 25.4 101.6
Vitamin A, IU (IU) 107.954 0.0 108.071 0.7 177.429 0.0 77.775 n/a n/a 471.929 1887.716
Retinol (mcg) 31.615 0.0 0.0 n/a 47.641 0.0 21.35 n/a n/a 100.606 402.424
Vitamin A, RAE (mcg_RAE) 32.386 0.0 5.378 n/a 48.564 0.0 21.35 n/a n/a 107.678 430.712
Beta Carotene (mcg) 0.0 0.0 62.622 n/a 11.218 0.0 3.813 n/a n/a 77.653 310.612
Vitamin E (mg) 0.23 0.56 0.14 n/a 0.16 0.0 0.05 n/a n/a 1.13 4.52
Vitamin D (IU) n/a n/a n/a n/a 3.976 n/a 30.5 n/a n/a 34.476 137.904
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 0.0 243.377 n/a 0.0 0.0 0.0 n/a n/a 243.377 973.508
Tocopherol, beta (mg) n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a 0.0 0.03 n/a 0.0 0.0 0.01 n/a n/a 0.04 0.16
Tocopherol, delta (mg) n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 1.2 0.0 15.5 n/a 0.0 0.0 0.0 n/a n/a 16.7 66.8
Thiamin (mg) 0.046 0.185 0.012 0.012 0.001 0.0 0.031 n/a n/a 0.287 1.148
Riboflavin (mg) 0.093 0.042 0.021 0.013 0.002 0.0 0.137 n/a n/a 0.308 1.232
Niacin (mg) 5.244 2.354 0.111 0.174 0.003 0.0 0.084 n/a n/a 7.97 31.88
Pantothenic acid (mg) 0.702 0.689 0.099 n/a 0.008 0.0 0.275 n/a n/a 1.772 7.088
Vitamin B-6 (mg) 0.27 0.236 0.031 0.001 0.0 0.0 0.031 n/a n/a 0.569 2.276
Folate (mcg) 4.627 9.25 10.929 2.1 0.213 0.0 3.813 n/a n/a 30.931 123.724
Vitamin B-12 (mcg) 0.24 0.0 0.0 0.01 0.01 0.0 0.34 n/a n/a 0.59 2.36
Choline (mg) 46.0 14.2 3.2 n/a 1.3 0.0 10.9 n/a n/a 75.7 302.8
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Tryptophan (g) 0.162 0.046 0.005 n/a 0.001 0.0 0.061 n/a n/a 0.275 1.1
Threonine (g) 0.594 0.134 0.016 n/a 0.003 0.0 0.107 n/a n/a 0.853 3.412
Isoleucine (g) 0.709 0.157 0.014 n/a 0.004 0.0 0.13 n/a n/a 1.014 4.056
Leucine (g) 1.041 0.305 0.023 n/a 0.006 0.002 0.206 n/a n/a 1.582 6.328
Lysine (g) 1.164 0.139 0.024 n/a 0.005 0.0 0.107 n/a n/a 1.44 5.76
Methionine (g) 0.378 0.083 0.007 n/a 0.001 0.0 0.061 n/a n/a 0.531 2.124
Cystine (g) 0.193 0.046 0.005 n/a 0.001 0.0 0.015 n/a n/a 0.261 1.044
Phenylalanine (g) 0.555 0.19 0.021 n/a 0.003 0.0 0.114 n/a n/a 0.883 3.532
Tyrosine (g) 0.463 0.139 0.009 n/a 0.003 0.0 0.114 n/a n/a 0.728 2.912
Valine (g) 0.694 0.217 0.023 n/a 0.004 0.0 0.145 n/a n/a 1.083 4.332
Arginine (g) 0.902 0.278 0.033 n/a 0.002 0.0 0.061 n/a n/a 1.276 5.104
Histidine (g) 0.416 0.093 0.01 n/a 0.001 0.0 0.061 n/a n/a 0.582 2.328
Alanine (g) 0.841 0.213 0.017 n/a 0.002 0.001 0.076 n/a n/a 1.15 4.6
Aspartic acid (g) 1.28 0.342 0.057 n/a 0.004 0.001 0.183 n/a n/a 1.868 7.472
Glutamic acid (g) 2.09 0.749 0.094 n/a 0.013 0.002 0.496 n/a n/a 3.443 13.772
Glycine (g) 0.941 0.18 0.016 n/a 0.001 0.0 0.061 n/a n/a 1.2 4.8
Proline (g) 0.702 0.171 0.019 n/a 0.006 0.001 0.259 n/a n/a 1.158 4.632
Serine (g) 0.509 0.19 0.021 n/a 0.004 0.0 0.084 n/a n/a 0.807 3.228
Cholesterol (mg) 57.833 0.0 0.0 0.7 15.265 0.0 7.625 n/a n/a 81.423 325.692
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 3.323 0.268 0.007 0.361 3.647 0.0 1.426 n/a n/a 9.033 36.132
Phytosterols (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Monounsaturated Fat (g) 4.812 0.49 0.002 1.309 1.492 0.001 0.618 n/a n/a 8.724 34.896
Polyunsaturated (g) 2.491 0.481 0.007 0.095 0.216 0.001 0.153 n/a n/a 3.443 13.772