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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3 tablespoons (41g) olive oil |
1/4 cup (31g) all-purpose flour |
1 small (70g) onions |
2 (6g) garlic cloves |
1 (89g) leeks |
1 large (72g) carrots |
1 (40g) celery |
2 (426g) red potatoes |
2 (244g) turnips |
2 (236g) boneless skinless chicken breasts |
2 (138g) boneless skinless chicken thighs |
1 (0g) bay leaves |
2 sprigs (0g) fresh thyme |
1 tablespoon (18g) salt |
1 teaspoon (2g) fresh ground pepper |
2 1/2 cups (600g) chicken stock |
6 sheets (114g) phyllo dough |
1 tablespoon (14g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 2.9 | 1.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.1 | 3.4 | 1.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 6 | 2 |
| Ash (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.9 | 0.7 | 0.3 | 4.7 | 1.7 | 2.7 | 1.3 | 0.0 | n/a | 18.0 | 0.1 | 3.8 | 1.8 | 0.0 | 37 | 9 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 1.9 | 0.2 | 4.7 | 2.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 10 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.4 | 4.7 | 16.1 | 10.9 | 52.5 | 23.8 | 16.0 | 42.6 | 73.2 | 11.8 | 13.8 | 0.5 | n/a | 4.3 | 10.2 | 18.0 | 12.5 | 0.1 | 311 | 78 |
| Calories | 358.0 | 113.8 | 28.0 | 8.9 | 54.3 | 29.5 | 6.4 | 298.2 | 68.3 | 269.0 | 164.2 | 0.2 | n/a | 0.0 | 5.8 | 216.0 | 340.9 | 119.3 | 2,081 | 520 |
| Calories (kj) | 1,498.1 | 475.9 | 116.2 | 37.4 | 227.0 | 124.6 | 26.8 | 1,256.7 | 285.5 | 1,125.7 | 687.2 | 0.8 | n/a | 0.0 | 24.2 | 906.0 | 1,426.1 | 499.4 | 8,718 | 2,179 |
| Carbohydrates (g) | 0.0 | 23.8 | 6.5 | 2.0 | 12.6 | 6.9 | 1.2 | 67.7 | 15.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 21.2 | 60.0 | 0.0 | 219 | 55 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 151.0 | 114.5 | 0.0 | n/a | 0.0 | 0.0 | 18.0 | 0.0 | 0.0 | 284 | 71 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.8 | 1.2 | 0.1 | 1.6 | 2.0 | 0.6 | 7.2 | 4.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 2.2 | 0.0 | 21 | 5 |
| Folate (mcg) | 0.0 | 8.1 | 13.3 | 0.2 | 57.0 | 13.7 | 14.4 | 76.7 | 36.6 | 9.4 | 13.8 | 0.1 | n/a | 0.0 | 0.4 | 30.0 | 100.3 | 0.0 | 374 | 93 |
| Folate, DFE (mcg) | 0.0 | 8.1 | 13.3 | 0.2 | 57.0 | 13.7 | 14.4 | 76.7 | 36.6 | 9.4 | 13.8 | 0.1 | n/a | 0.0 | 0.4 | 30.0 | 156.2 | 0.0 | 430 | 107 |
| Folate, food (mcg) | 0.0 | 8.1 | 13.3 | 0.2 | 57.0 | 13.7 | 14.4 | 76.7 | 36.6 | 9.4 | 13.8 | 0.1 | n/a | 0.0 | 0.4 | 30.0 | 20.5 | 0.0 | 294 | 74 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 79.8 | 0.0 | 80 | 20 |
| Fructose | n/a | n/a | 0.9 | n/a | n/a | 0.4 | 0.2 | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.4 | n/a | n/a | 0.4 | 0.2 | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 0.0 | 1.1 | 0.2 | 0.0 | 0.2 | 0.3 | 0.0 | 1.4 | 0.3 | 7.4 | 4.1 | n/a | n/a | 0.0 | 0.0 | n/a | 2.7 | 0.0 | 18 | 4 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 2.2 | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 4 | 1 |
| Histidine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.9 | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 3 | 1 |
| Hydroxyproline | 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 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.4 | 0.1 | 0.1 | 1.9 | 0.2 | 0.1 | 3.1 | 0.7 | 0.9 | 1.4 | 0.0 | n/a | 0.1 | 0.2 | 1.3 | 3.7 | 0.1 | 14 | 4 |
| Isoleucine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 2.5 | 1.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 5 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.1 | 4.1 | 2.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 8 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.1 | 4.8 | 2.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 8 | 2 |
| Magnesium (mg) | 0.0 | 6.9 | 7.0 | 1.5 | 24.9 | 8.6 | 4.4 | 93.7 | 26.8 | 61.4 | 33.1 | 0.1 | n/a | 0.2 | 3.9 | 24.0 | 17.1 | 0.0 | 314 | 78 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.5 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.3 | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 29.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 1.7 | 0.0 | n/a | 0.0 | 0.0 | 3.5 | 3.6 | 9.8 | 50 | 13 |
| Niacin (mg) | 0.0 | 0.4 | 0.1 | 0.0 | 0.4 | 0.7 | 0.1 | 4.9 | 1.0 | 24.6 | 8.7 | 0.0 | n/a | 0.0 | 0.0 | 9.5 | 4.6 | 0.0 | 55 | 14 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 1.2 | 0.5 | 3.4 | 1.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 8 | 2 |
| Phenylalanine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 2.0 | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 33.8 | 20.3 | 9.2 | 31.2 | 25.2 | 9.6 | 259.9 | 65.9 | 495.6 | 231.8 | 0.1 | n/a | 0.0 | 3.6 | 162.0 | 85.5 | 0.0 | 1,434 | 358 |
| Phytosterols (mg) | 89.5 | n/a | 10.5 | n/a | n/a | n/a | 2.4 | 21.3 | 17.1 | n/a | n/a | n/a | n/a | 0.0 | 2.1 | n/a | n/a | 29.8 | 173 | 43 |
| Polyunsaturated Fat (g) | 4.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.9 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 1.1 | 1.4 | 11 | 3 |
| Potassium (mg) | 0.4 | 33.4 | 102.2 | 24.1 | 160.2 | 230.4 | 104.0 | 1,938.3 | 466.0 | 873.2 | 318.8 | 0.3 | n/a | 1.4 | 30.6 | 630.0 | 84.4 | 0.1 | 4,998 | 1,249 |
| Proline (g) | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 1.6 | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.9 | 0.0 | 4 | 1 |
| Protein (g) | 0.0 | 3.2 | 0.8 | 0.4 | 1.3 | 0.7 | 0.3 | 8.1 | 2.2 | 50.1 | 27.1 | 0.0 | n/a | 0.0 | 0.2 | 15.1 | 8.1 | 0.0 | 118 | 29 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21.2 | 27.6 | 0.0 | n/a | 0.0 | 0.0 | 6.0 | 0.0 | 0.0 | 55 | 14 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.3 | 1.4 | 0.0 | n/a | 0.0 | 0.0 | 1.9 | 1.7 | 1.9 | 14 | 4 |
| Selenium (mcg) | 0.0 | 10.6 | 0.4 | 0.9 | 0.9 | 0.1 | 0.2 | 2.1 | 1.7 | 75.5 | 18.6 | 0.0 | n/a | 0.0 | 0.1 | 13.2 | 26.6 | 0.0 | 151 | 38 |
| Serine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 1.9 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 4 | 1 |
| Sodium (mg) | 0.8 | 0.6 | 2.8 | 1.0 | 17.8 | 49.7 | 32.0 | 76.7 | 163.5 | 273.8 | 118.7 | 0.0 | n/a | 6,976.4 | 0.5 | 858.0 | 550.6 | 0.3 | 9,123 | 2,281 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | 1.0 | 0.0 | 56.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 58 | 14 |
| Sucrose | n/a | n/a | 0.7 | n/a | n/a | 2.6 | 0.0 | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 0.0 | 0.1 | 3.0 | 0.1 | 3.5 | 3.4 | 0.7 | 5.5 | 9.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 9.5 | 0.2 | 0.0 | 35 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 2.2 | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 5.8 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.1 | 0.0 | 0.1 | 0.4 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 1.9 | 10 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.1 | 1 | 0 |
| Total Fat (g) | 40.5 | 0.3 | 0.1 | 0.0 | 0.3 | 0.2 | 0.1 | 0.6 | 0.2 | 6.1 | 5.4 | 0.0 | n/a | 0.0 | 0.1 | 7.2 | 6.8 | 13.5 | 81 | 20 |
| Trans-monoenoic Fat | n/a | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.8 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 3 | 1 |
| Valine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 2.6 | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 1.4 | 0.5 | 1,483.6 | 12,028.3 | 179.6 | 29.8 | 0.0 | 70.8 | 89.7 | 3.7 | n/a | 0.0 | 12.6 | 18.0 | 0.0 | 0.0 | 13,918 | 3,480 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 73.9 | 601.2 | 8.8 | 0.0 | 0.0 | 21.2 | 27.6 | 0.2 | n/a | 0.0 | 0.6 | 6.0 | 0.0 | 0.0 | 740 | 185 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.7 | 0.2 | 1.8 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 5.2 | 1.9 | 10.7 | 4.2 | 1.2 | 36.6 | 51.2 | 2.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 115 | 29 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.8 | 6.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 19 | 5 |
| Water (g) | 0.0 | 3.7 | 62.4 | 3.5 | 73.9 | 63.6 | 38.2 | 344.9 | 224.2 | 178.9 | 104.6 | 0.0 | n/a | 0.0 | 0.3 | 552.9 | 37.2 | 0.0 | 1,688 | 422 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 1.4 | 0.7 | 1.4 | 2.6 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.6 | 0.0 | 8 | 2 |
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