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).
Cookin’ Canuck’s Focaccia with Caramelized Onion, Tomato & Rosemary
Cookin’ Canuck’s Baked Tilapia Recipe with Pecan Rosemary Topping
Love Grows Wild’s Crispy Smashed Potatoes
Last Ingredient’s Roasted Vegetable Pizza
Grab a Plate’s Pear & Ricotta Parfait with Rosemary-Infused Honey
One-Pot Beet, Rosemary & Kale Arborio Rice Pilaf
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
2 kale leaves, finely chopped (about 1 cup)
Salt, 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.
Amount Per Serving
1 servings in recipe 		olive oil
4.5g 		onion
49.5g 		rice
138.75g 		garlic
5.22g 		balsamic vinegar
32.0g 		rosemary
0.9g 		beets
54.94g 		kale
0.0g 		broth
470.0g 		pepper
0.53g 		parmesan cheese
30.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.54 9.89 0.33 0.16 0.04 0.88 n/a 0.0 0.06 11.54 n/a 23.45 23.45
Total Fat (g) 4.5 0.05 0.92 0.03 0.0 0.14 0.09 n/a 0.0 0.02 8.58 n/a 14.32 14.32
Carbohydrates (g) 0.0 4.62 110.93 1.73 5.45 0.58 5.25 n/a 6.02 0.34 1.22 n/a 136.14 136.14
Ash (g) 0.0 0.17 0.89 0.08 0.12 0.06 0.59 n/a 5.26 0.02 2.41 n/a 9.61 9.61
Calories (kcal) 39.78 19.8 506.438 7.778 28.16 2.979 23.624 n/a 23.5 1.352 129.3 n/a 782.71 782.71
Starch (g) n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.49 0.11 n/a 0.0 n/a n/a n/a n/a n/a 0.05 n/a 0.65 0.65
Glucose (dextrose) (g) n/a 0.98 0.03 n/a 2.42 n/a n/a n/a n/a n/a 0.05 n/a 3.47 3.47
Fructose (g) n/a 0.64 0.03 n/a 2.36 n/a n/a n/a n/a n/a 0.05 n/a 3.07 3.07
Lactose (g) n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.05 n/a 0.05 0.05
Maltose (g) n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.05 n/a 0.05 0.05
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Water (g) 0.0 44.11 16.12 3.06 24.46 0.08 48.12 n/a 458.72 0.06 6.25 n/a 600.98 600.98
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.0 2.1 0.17 0.05 4.78 n/a 3.71 n/a 4.0 0.0 0.27 n/a 15.08 15.08
Galactose (g) n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.05 n/a 0.05 0.05
Dietary Fiber (g) 0.0 0.8 1.8 0.1 n/a 0.4 1.5 n/a 0.0 0.1 0.0 n/a 4.8 4.8
Calcium (mg) 0.045 11.385 38.85 9.448 8.64 11.52 8.79 n/a 0.0 2.316 332.7 n/a 423.695 423.695
Iron (mg) 0.03 0.1 5.98 0.09 0.23 0.26 0.44 n/a 0.0 0.15 0.27 n/a 7.55 7.55
Magnesium (mg) 0.0 4.95 34.688 1.305 3.84 1.98 12.636 n/a n/a 1.028 11.4 n/a 71.827 71.827
Phosphorus (mg) 0.0 14.355 159.563 7.987 6.08 0.63 21.976 n/a n/a 0.917 218.7 n/a 430.207 430.207
Potassium (mg) 0.045 72.27 159.563 20.932 35.84 8.595 178.555 n/a n/a 6.673 37.5 n/a 519.972 519.972
Sodium (mg) 0.09 1.98 6.938 0.887 7.36 0.45 42.853 n/a 1880.0 0.233 458.7 n/a 2399.491 2399.491
Zinc (mg) 0.0 0.08 1.51 0.06 0.03 0.03 0.19 n/a n/a 0.01 1.16 n/a 3.07 3.07
Copper (mg) 0.0 0.02 0.305 0.016 0.01 0.005 0.044 n/a n/a 0.006 0.072 n/a 0.477 0.477
Manganese (mg) 0.0 0.064 1.512 0.087 0.042 0.017 0.181 n/a n/a 0.03 0.027 n/a 1.96 1.96
Selenium (mcg) 0.0 0.2 21.0 0.7 n/a 0.0 0.4 n/a n/a 0.0 5.3 n/a 27.7 27.7
Vitamin A, IU (IU) 0.0 0.99 0.0 0.47 0.0 28.152 18.13 n/a 1001.1 1.585 132.6 n/a 1183.027 1183.027
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 35.1 n/a 35.1 35.1
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.0 0.0 1.404 1.099 n/a n/a 0.08 36.0 n/a 38.582 38.582
Beta Carotene (mcg) 0.0 0.495 0.0 0.261 n/a n/a 10.988 n/a n/a 0.827 9.3 n/a 21.871 21.871
Vitamin E (mg) 0.65 0.01 0.15 0.0 n/a n/a 0.02 n/a n/a 0.0 0.08 n/a 0.92 0.92
Vitamin D (IU) 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 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.032 0.0 n/a 0.032 0.032
Lutein + zeaxanthin (mcg) 0.0 1.98 0.0 0.835 n/a n/a 0.0 n/a n/a 1.087 0.0 n/a 3.902 3.902
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.04 0.0 n/a n/a n/a n/a n/a n/a n/a 0.02 n/a n/a 0.06 0.06
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 3.7 0.0 1.6 0.0 0.6 2.7 n/a 0.0 0.1 0.0 n/a 8.6 8.6
Thiamin (mg) 0.0 0.025 0.805 0.01 n/a 0.005 0.016 n/a n/a 0.001 0.009 n/a 0.871 0.871
Riboflavin (mg) 0.0 0.015 0.069 0.006 n/a 0.004 0.022 n/a n/a 0.001 0.147 n/a 0.264 0.264
Niacin (mg) 0.0 0.059 5.814 0.037 n/a 0.009 0.181 n/a n/a 0.006 0.033 n/a 6.139 6.139
Pantothenic acid (mg) 0.0 0.059 1.401 0.031 n/a n/a 0.088 n/a n/a n/a 0.099 n/a 1.679 1.679
Vitamin B-6 (mg) 0.0 0.059 0.222 0.065 n/a 0.016 0.038 n/a n/a 0.002 0.015 n/a 0.417 0.417
Folate (mcg) 0.0 9.405 320.513 0.157 n/a 2.763 59.885 n/a n/a 0.053 3.0 n/a 395.775 395.775
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.68 n/a 0.68 0.68
Choline (mg) 0.0 3.0 8.0 1.2 n/a n/a 3.3 n/a n/a 0.1 4.6 n/a 20.3 20.3
Folic acid (mcg) 0.0 0.0 309.413 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 309.413 309.413
Tryptophan (g) 0.0 0.005 0.111 0.004 n/a n/a 0.011 n/a n/a n/a 0.156 n/a 0.287 0.287
Threonine (g) 0.0 0.01 0.361 0.008 n/a n/a 0.027 n/a n/a n/a 0.438 n/a 0.844 0.844
Isoleucine (g) 0.0 0.005 0.43 0.011 n/a n/a 0.027 n/a n/a n/a 0.591 n/a 1.065 1.065
Leucine (g) 0.0 0.015 0.819 0.016 n/a n/a 0.038 n/a n/a n/a 1.116 n/a 2.004 2.004
Lysine (g) 0.0 0.02 0.361 0.014 n/a n/a 0.033 n/a n/a n/a 0.894 n/a 1.322 1.322
Methionine (g) 0.0 0.0 0.236 0.004 n/a n/a 0.011 n/a n/a n/a 0.306 n/a 0.557 0.557
Cystine (g) 0.0 0.0 0.208 0.004 n/a n/a 0.011 n/a n/a n/a 0.036 n/a 0.259 0.259
Phenylalanine (g) 0.0 0.015 0.527 0.009 n/a n/a 0.027 n/a n/a n/a 0.624 n/a 1.203 1.203
Tyrosine (g) 0.0 0.005 0.333 0.004 n/a n/a 0.022 n/a n/a n/a 0.699 n/a 1.063 1.063
Valine (g) 0.0 0.01 0.611 0.015 n/a n/a 0.033 n/a n/a n/a 0.756 n/a 1.425 1.425
Arginine (g) 0.0 0.05 0.819 0.033 n/a n/a 0.022 n/a n/a n/a 0.471 n/a 1.394 1.394
Histidine (g) 0.0 0.005 0.236 0.006 n/a n/a 0.011 n/a n/a n/a 0.327 n/a 0.585 0.585
Alanine (g) 0.0 0.01 0.569 0.007 n/a n/a 0.033 n/a n/a n/a 0.348 n/a 0.967 0.967
Aspartic acid (g) 0.0 0.045 0.93 0.026 n/a n/a 0.066 n/a n/a n/a 0.801 n/a 1.867 1.867
Glutamic acid (g) 0.0 0.129 1.929 0.042 n/a n/a 0.236 n/a n/a n/a 2.61 n/a 4.946 4.946
Glycine (g) 0.0 0.015 0.458 0.01 n/a n/a 0.016 n/a n/a n/a 0.228 n/a 0.728 0.728
Proline (g) 0.0 0.005 0.472 0.005 n/a n/a 0.022 n/a n/a n/a 1.386 n/a 1.89 1.89
Serine (g) 0.0 0.01 0.527 0.01 n/a n/a 0.033 n/a n/a n/a 0.687 n/a 1.267 1.267
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 26.4 n/a 26.4 26.4
Trans Fat (g) n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.621 0.02 0.25 0.005 0.0 0.066 0.016 n/a 0.0 0.005 5.19 n/a 6.174 6.174
Phytosterols (mg) 9.945 7.425 n/a n/a n/a 0.522 13.735 n/a n/a 0.488 n/a n/a 32.115 32.115
Monounsaturated Fat (g) 3.283 0.005 0.291 0.001 n/a 0.027 0.016 n/a n/a 0.005 2.514 n/a 6.143 6.143
Polyunsaturated (g) 0.473 0.01 0.25 0.013 n/a 0.021 0.033 n/a n/a 0.006 0.351 n/a 1.157 1.157