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) nonstick cooking spray |
1/4 teaspoon (1g) pepper |
1 lb (454g) boneless skinless chicken breasts |
2 teaspoons (9g) olive oil |
1 (110g) onions |
2 (6g) garlic cloves |
1 cup (227g) fat-free chicken broth |
8 ounces (229g) tomato sauce |
1/4 cup (56g) dark rum |
1 (119g) green bell peppers |
1/2 teaspoon (1g) cinnamon |
1/4 teaspoon (1g) cloves |
1/8 teaspoon (0g) allspice |
1/8 teaspoon (0g) red pepper flakes |
14 1/2 ounces (297g) black beans |
4 cups (780g) cooked brown rice |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 5.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | 1.1 | 8 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 18.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 19 | 3 |
| Arginine | n/a | 0.0 | 6.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.6 | 1.4 | 10 | 2 |
| Ash | n/a | 0.0 | 5.2 | 0.0 | 0.4 | 0.1 | 2.4 | 4.6 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 3.0 | 20 | 3 |
| Aspartic acid | n/a | 0.0 | 9.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 3.2 | 1.7 | 15 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium | n/a | 2.5 | 22.7 | 0.1 | 25.3 | 10.9 | 9.1 | 29.7 | 0.0 | 11.9 | 13.1 | 3.6 | 1.7 | 0.3 | 80.2 | 78.0 | 289 | 48 |
| Calories | n/a | 1.4 | 517.6 | 79.6 | 44.0 | 8.9 | 9.1 | 54.9 | 128.4 | 23.8 | 3.2 | 1.8 | 0.7 | 0.7 | 391.9 | 873.6 | 2,140 | 357 |
| Calories (kj) | n/a | 6.0 | 2,165.6 | 332.9 | 182.6 | 37.4 | 40.9 | 228.6 | 537.7 | 100.0 | 13.5 | 7.5 | 2.8 | 3.0 | 1,638.9 | 3,658.2 | 8,955 | 1,493 |
| Carbohydrates | n/a | 0.4 | 0.0 | 0.0 | 10.3 | 2.0 | 0.3 | 12.3 | 0.0 | 5.5 | 1.1 | 0.3 | 0.2 | 0.1 | 70.4 | 183.4 | 286 | 48 |
| Cholesterol | n/a | 0.0 | 290.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 291 | 48 |
| Copper | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.6 | 2 | 0 |
| Cystine | n/a | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 2 | 0 |
| Dietary Fiber | n/a | 0.1 | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 3.4 | 0.0 | 2.0 | 0.7 | 0.2 | 0.1 | 0.1 | 25.8 | 14.0 | 48 | 8 |
| Folate | n/a | 0.1 | 18.2 | 0.0 | 20.9 | 0.2 | 2.3 | 25.1 | 0.0 | 11.9 | 0.1 | 0.5 | 0.1 | 0.2 | 442.4 | 31.2 | 553 | 92 |
| Folate, DFE | n/a | 0.1 | 18.2 | 0.0 | 20.9 | 0.2 | n/a | 25.1 | 0.0 | 11.9 | 0.1 | 0.5 | 0.1 | 0.2 | 442.4 | 31.2 | 551 | 92 |
| Folate, food | n/a | 0.1 | 18.2 | 0.0 | 20.9 | 0.2 | 2.3 | 25.1 | 0.0 | 11.9 | 0.1 | 0.5 | 0.1 | 0.2 | 442.4 | 31.2 | 553 | 92 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.0 | n/a | n/a | 1.4 | n/a | 0.0 | 3.8 | n/a | 1.3 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | 2.2 | n/a | 0.3 | 5.3 | n/a | 1.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 9 | 2 |
| Glutamic acid | n/a | 0.0 | 14.3 | 0.0 | 0.3 | 0.0 | 0.6 | 1.5 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 4.0 | 3.7 | 25 | 4 |
| Glycine | n/a | 0.0 | 4.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.0 | 0.9 | 6 | 1 |
| Histidine | n/a | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 0.5 | 5 | 1 |
| Hydroxyproline | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.1 | 1.7 | 0.1 | 0.2 | 0.1 | 0.3 | 2.3 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 6.2 | 4.1 | 16 | 3 |
| Isoleucine | n/a | 0.0 | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 0.8 | 7 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | 8.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2.1 | 1.5 | 12 | 2 |
| Lysine | n/a | 0.0 | 9.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.8 | 0.7 | 12 | 2 |
| Magnesium | n/a | 1.0 | 118.0 | 0.0 | 11.0 | 1.5 | 2.3 | 36.6 | 0.0 | 11.9 | 0.8 | 1.5 | 0.3 | 0.3 | 207.8 | 343.2 | 736 | 123 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 1.3 | 8.6 | 11 | 2 |
| Methionine | n/a | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.4 | 3 | 1 |
| Monounsaturated Fat | n/a | 0.0 | 3.5 | 6.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.3 | 13 | 2 |
| Niacin | n/a | 0.0 | 47.4 | 0.0 | 0.1 | 0.0 | 1.3 | 2.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 10.4 | 64 | 11 |
| Pantothenic acid | n/a | 0.0 | 6.5 | 0.0 | 0.1 | 0.0 | 0.3 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.7 | 3.1 | 12 | 2 |
| Phenylalanine | n/a | 0.0 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1.4 | 0.9 | 7 | 1 |
| Phosphorus | n/a | 0.9 | 953.4 | 0.0 | 31.9 | 9.2 | 25.0 | 59.4 | 2.8 | 23.8 | 0.8 | 0.6 | 0.3 | 0.7 | 415.7 | 600.6 | 2,125 | 354 |
| Phytosterols | n/a | 0.5 | n/a | 19.9 | 16.5 | n/a | n/a | n/a | n/a | 10.7 | 0.3 | 1.4 | 0.2 | 0.2 | n/a | n/a | 50 | 8 |
| Polyunsaturated Fat | n/a | 0.0 | 1.8 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 2.3 | 6 | 1 |
| Potassium | n/a | 7.6 | 1,679.8 | 0.1 | 160.6 | 24.1 | 68.1 | 756.6 | 1.1 | 208.3 | 5.6 | 6.1 | 2.6 | 4.5 | 1,054.0 | 616.2 | 4,595 | 766 |
| Proline | n/a | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | 0.9 | 5 | 1 |
| Protein | n/a | 0.1 | 96.4 | 0.0 | 1.2 | 0.4 | 1.2 | 3.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 26.3 | 18.1 | 148 | 25 |
| Retinol | n/a | 0.0 | 40.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41 | 7 |
| Riboflavin | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Saturated Fat | n/a | 0.0 | 2.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.3 | 6 | 1 |
| Selenium | n/a | 0.0 | 145.3 | 0.0 | 0.6 | 0.9 | 5.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | n/a | 156 | 26 |
| Serine | n/a | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1.4 | 0.9 | 6 | 1 |
| Sodium | n/a | 0.1 | 526.6 | 0.2 | 4.4 | 1.0 | 928.4 | 1,197.7 | 0.6 | 3.6 | 0.1 | 1.3 | 0.2 | 0.1 | 3.0 | 7.8 | 2,675 | 446 |
| Starch | n/a | n/a | n/a | 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 |
| Sucrose | n/a | 0.0 | n/a | n/a | 1.1 | n/a | 0.0 | 0.6 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 0.0 | 4.7 | 0.1 | 0.3 | 9.7 | 0.0 | 2.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 18 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.8 | 2 | 0 |
| Threonine | n/a | 0.0 | 4.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | 0.7 | 6 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 0.9 | 1.3 | 0.0 | 0.0 | n/a | 3.2 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 6 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat | n/a | 0.0 | 11.8 | 9.0 | 0.1 | 0.0 | 0.4 | 0.4 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 1.6 | 6.5 | 30 | 5 |
| Trans-monoenoic Fat | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 2 | 0 |
| Tyrosine | n/a | 0.0 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 0.7 | 5 | 1 |
| Valine | n/a | 0.0 | 5.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.4 | 1.1 | 8 | 1 |
| Vitamin A, IU | n/a | 3.1 | 136.2 | 0.0 | 2.2 | 0.5 | n/a | 989.7 | 0.0 | 440.3 | 3.9 | 2.9 | 1.4 | 93.6 | 17.8 | 0.0 | 1,692 | 282 |
| Vitamin A, RAE | n/a | 0.2 | 40.9 | 0.0 | 0.0 | 0.0 | n/a | 50.3 | 0.0 | 21.4 | 0.2 | 0.1 | 0.1 | 4.7 | 0.0 | 0.0 | 118 | 20 |
| Vitamin B-12 | n/a | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 | n/a | 0.0 | 3.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 | 6 | 1 |
| Vitamin C | n/a | 0.0 | 5.4 | 0.0 | 8.1 | 1.9 | 0.0 | 16.0 | 0.0 | 95.7 | 0.0 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 128 | 21 |
| Vitamin D | n/a | 0.0 | 22.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 23 | 4 |
| Water | n/a | 0.1 | 344.1 | 0.0 | 98.0 | 3.5 | 222.7 | 208.3 | 37.0 | 111.7 | 0.1 | 0.0 | 0.0 | 0.0 | 195.2 | 569.1 | 1,790 | 298 |
| Zinc | n/a | 0.0 | 2.6 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | 4.8 | 12 | 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.