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System D Salad of Frissée with Spatchcocked Chicken, Peaches, Avocado, and Blueberries Serves 4 CLICK here for a printable recipe
2 lb free-range organic chicken, spatchcocked
1 pt locally grown blueberries, washed
to taste dressing of your choice, (I loved the empty jar mustard vinaigrette!)
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
2 servings in recipe 		chicken spice
28.5g 		lettuce
115.2g 		avocados
136.0g 		peaches
288.0g 		Total Per Serving Total for Recipe
Protein (g) 4.34 1.57 2.72 2.62 11.25 22.5
Total Fat (g) 3.96 0.17 19.94 0.72 24.79 49.58
Carbohydrates (g) 0.38 3.21 11.6 27.48 42.67 85.34
Ash (g) n/a 0.71 n/a 1.24 1.95 3.9
Calories (kcal) 55.86 17.28 217.6 112.32 403.06 806.12
Starch (g) n/a 0.0 n/a 0.0 0.0 0.0
Sucrose (g) n/a 0.0 n/a 13.71 13.71 27.42
Glucose (dextrose) (g) n/a 0.41 n/a 5.62 6.03 12.06
Fructose (g) n/a 0.5 n/a 4.41 4.9 9.8
Lactose (g) n/a 0.0 n/a 0.0 0.0 0.0
Maltose (g) n/a 0.0 n/a 0.23 0.23 0.46
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 18.73 109.52 99.59 255.95 483.79 967.58
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.36 0.9 0.9 24.16 26.32 52.64
Galactose (g) n/a 0.0 n/a 0.17 0.17 0.34
Dietary Fiber (g) 0.0 1.5 9.1 4.3 14.9 29.8
Calcium (mg) 11.115 41.472 16.32 17.28 86.187 172.374
Iron (mg) 0.4 0.99 0.75 0.72 2.86 5.72
Magnesium (mg) 5.13 14.976 39.44 25.92 85.466 170.932
Phosphorus (mg) 31.065 33.408 70.72 57.6 192.793 385.586
Potassium (mg) 131.385 223.488 659.6 547.2 1561.673 3123.346
Sodium (mg) 294.12 32.256 9.52 0.0 335.896 671.792
Zinc (mg) 0.63 0.21 0.87 0.49 2.19 4.38
Copper (mg) 0.029 0.035 0.258 0.202 0.523 1.046
Manganese (mg) n/a 0.288 n/a 0.173 0.461 0.922
Selenium (mcg) 7.7 0.7 0.5 0.3 9.2 18.4
Vitamin A, IU (IU) n/a 8530.56 n/a 938.88 9469.44 18938.88
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 426.24 9.52 46.08 481.84 963.68
Beta Carotene (mcg) 0.0 5118.336 84.32 466.56 5669.216 11338.432
Vitamin E (mg) 0.07 0.33 2.82 2.1 5.32 10.64
Vitamin D (IU) n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 1992.96 368.56 262.08 2623.6 5247.2
Tocopherol, beta (mg) n/a 0.0 n/a 0.0 0.0 0.0
Tocopherol, gamma (mg) n/a 0.43 n/a 0.06 0.48 0.96
Tocopherol, delta (mg) n/a 0.01 n/a 0.0 0.01 0.02
Vitamin C (mg) 11.0 20.7 13.6 19.0 64.3 128.6
Thiamin (mg) 0.051 0.081 0.095 0.058 0.285 0.57
Riboflavin (mg) 0.06 0.092 0.177 0.086 0.415 0.83
Niacin (mg) 0.983 0.438 2.366 2.333 6.12 12.24
Pantothenic acid (mg) n/a 0.15 n/a 0.432 0.582 1.164
Vitamin B-6 (mg) 0.08 0.104 0.354 0.086 0.623 1.246
Folate (mcg) 1.14 43.776 110.16 11.52 166.596 333.192
Vitamin B-12 (mcg) 0.17 0.0 0.0 0.0 0.17 0.34
Choline (mg) 18.3 15.4 19.3 17.6 70.6 141.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) n/a 0.012 n/a 0.029 0.04 0.08
Threonine (g) n/a 0.069 n/a 0.058 0.127 0.254
Isoleucine (g) n/a 0.092 n/a 0.058 0.15 0.3
Leucine (g) n/a 0.092 n/a 0.086 0.179 0.358
Lysine (g) n/a 0.092 n/a 0.086 0.179 0.358
Methionine (g) n/a 0.023 n/a 0.029 0.052 0.104
Cystine (g) n/a 0.023 n/a 0.029 0.052 0.104
Phenylalanine (g) n/a 0.069 n/a 0.058 0.127 0.254
Tyrosine (g) n/a 0.035 n/a 0.029 0.063 0.126
Valine (g) n/a 0.081 n/a 0.058 0.138 0.276
Arginine (g) n/a 0.081 n/a 0.058 0.138 0.276
Histidine (g) n/a 0.023 n/a 0.029 0.052 0.104
Alanine (g) n/a 0.069 n/a 0.086 0.156 0.312
Aspartic acid (g) n/a 0.161 n/a 1.21 1.371 2.742
Glutamic acid (g) n/a 0.207 n/a 0.173 0.38 0.76
Glycine (g) n/a 0.069 n/a 0.058 0.127 0.254
Proline (g) n/a 0.058 n/a 0.058 0.115 0.23
Serine (g) n/a 0.046 n/a 0.086 0.132 0.264
Cholesterol (mg) 21.375 0.0 0.0 0.0 21.375 42.75
Trans Fat (g) n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.285 0.023 2.897 0.058 4.263 8.526
Phytosterols (mg) n/a 43.776 n/a 28.8 72.576 145.152
Monounsaturated Fat (g) 2.001 0.012 13.328 0.202 15.542 31.084
Polyunsaturated (g) 0.419 0.092 2.475 0.259 3.246 6.492