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).
Sea or Kosher Salt and Black Pepper
1 + 1/2 cups frozen Spinach, partially thawed
Parmesan Cheese, grated, for serving
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
8 servings in recipe 		onion
12.38g 		olive oil
5.06g 		sea
0.0g 		sugar
0.13g 		butter
5.33g 		flour
3.91g 		milk
15.25g 		chicken broth
49.61g 		gouda
59.15g 		rice
69.38g 		parsley
0.12g 		parmesan cheese
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.14 0.0 n/a 0.0 0.05 0.4 0.49 0.5 14.75 5.51 0.0 n/a 21.84 174.72
Total Fat (g) 0.01 5.06 n/a 0.0 4.32 0.04 0.5 0.05 16.23 2.03 0.0 n/a 28.23 225.84
Carbohydrates (g) 1.16 0.0 n/a 0.13 0.0 2.98 0.69 0.2 1.31 53.59 0.01 n/a 60.06 480.48
Ash (g) 0.04 0.0 n/a 0.0 0.11 0.02 0.11 0.35 2.33 1.06 0.0 n/a 4.02 32.16
Calories (kcal) 4.95 44.753 n/a 0.508 38.18 14.219 9.15 3.473 210.565 256.688 0.043 n/a 582.528 4660.224
Starch (g) 0.0 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
Sucrose (g) 0.12 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.59 n/a n/a 0.71 5.68
Glucose (dextrose) (g) 0.24 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.24 1.92
Fructose (g) 0.16 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.16 1.28
Lactose (g) 0.0 n/a n/a n/a n/a n/a 0.8 n/a n/a n/a n/a n/a 0.8 6.4
Maltose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 11.03 0.0 n/a 0.0 0.85 0.47 13.47 48.52 24.52 7.19 0.1 n/a 106.15 849.2
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.52 0.0 n/a 0.13 0.0 0.01 0.8 0.0 1.31 0.59 0.0 n/a 3.38 27.04
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.2 0.0 n/a 0.0 0.0 0.1 0.0 0.2 0.0 2.4 0.0 n/a 2.9 23.2
Calcium (mg) 2.846 0.051 n/a 0.001 1.278 0.586 17.233 2.977 414.033 15.956 0.164 n/a 455.124 3640.992
Iron (mg) 0.03 0.03 n/a 0.0 0.0 0.18 0.0 0.1 0.14 1.02 0.01 n/a 1.51 12.08
Magnesium (mg) 1.238 0.0 n/a 0.0 0.107 0.859 1.525 0.496 17.153 99.206 0.059 n/a 120.643 965.144
Phosphorus (mg) 3.589 0.0 n/a 0.0 1.278 4.219 13.878 6.45 322.945 231.019 0.069 n/a 583.446 4667.568
Potassium (mg) 18.068 0.051 n/a 0.003 1.278 4.18 21.808 39.69 71.568 154.706 0.658 n/a 312.009 2496.072
Sodium (mg) 0.495 0.101 n/a 0.0 30.672 0.078 6.1 78.388 484.418 4.856 0.067 n/a 605.175 4841.4
Zinc (mg) 0.02 0.0 n/a 0.0 0.0 0.03 0.06 0.03 2.31 1.4 0.0 n/a 3.86 30.88
Copper (mg) 0.005 0.0 n/a 0.0 0.0 0.005 0.002 0.015 0.024 0.194 0.0 n/a 0.245 1.96
Manganese (mg) 0.016 0.0 n/a 0.0 0.0 0.027 0.0 0.025 0.006 2.595 0.0 n/a 2.668 21.344
Selenium (mcg) 0.1 0.0 n/a 0.0 0.1 1.3 0.6 0.0 8.6 16.2 0.0 n/a 26.8 214.4
Vitamin A, IU (IU) 0.248 0.0 n/a 0.0 133.072 0.0 15.555 0.0 333.0 0.0 10.004 n/a 491.878 3935.024
Retinol (mcg) 0.0 0.0 n/a 0.0 35.731 0.0 4.27 0.0 97.002 0.0 0.0 n/a 137.003 1096.024
Vitamin A, RAE (mcg_RAE) 0.0 0.0 n/a 0.0 36.423 0.0 4.27 0.0 97.593 0.0 0.5 n/a 138.786 1110.288
Beta Carotene (mcg) 0.124 0.0 n/a 0.0 8.414 0.0 0.763 0.0 5.915 0.0 6.002 n/a 21.216 169.728
Vitamin E (mg) 0.0 0.73 n/a 0.0 0.12 0.0 0.01 0.0 0.14 0.83 0.0 n/a 1.84 14.72
Vitamin D (IU) n/a n/a n/a n/a 2.982 n/a 6.1 n/a n/a n/a n/a n/a 9.082 72.656
Lycopene (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.495 0.0 n/a 0.0 0.0 0.703 0.0 0.0 0.0 0.0 6.604 n/a 7.802 62.416
Tocopherol, beta (mg) 0.0 0.01 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.01 0.08
Tocopherol, gamma (mg) 0.0 0.04 n/a n/a 0.0 0.01 0.0 n/a n/a 0.0 0.0 n/a 0.06 0.48
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Vitamin C (mg) 0.9 0.0 n/a 0.0 0.0 0.0 0.0 3.5 0.0 0.0 0.2 n/a 4.5 36.0
Thiamin (mg) 0.006 0.0 n/a 0.0 0.001 0.031 0.006 0.0 0.018 0.278 0.0 n/a 0.339 2.712
Riboflavin (mg) 0.004 0.0 n/a 0.0 0.002 0.019 0.027 0.005 0.195 0.062 0.0 n/a 0.315 2.52
Niacin (mg) 0.015 0.0 n/a 0.0 0.002 0.23 0.017 0.253 0.035 3.531 0.002 n/a 4.085 32.68
Pantothenic acid (mg) 0.015 0.0 n/a 0.0 0.006 0.017 0.055 0.005 0.201 1.034 0.0 n/a 1.333 10.664
Vitamin B-6 (mg) 0.015 0.0 n/a 0.0 0.0 0.002 0.006 0.005 0.047 0.354 0.0 n/a 0.429 3.432
Folate (mcg) 2.351 0.0 n/a 0.0 0.16 7.148 0.763 0.0 12.421 13.875 0.181 n/a 36.898 295.184
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.01 0.0 0.07 0.02 0.91 0.0 0.0 n/a 1.01 8.08
Choline (mg) 0.8 0.0 n/a 0.0 1.0 0.4 2.2 n/a 9.1 21.3 0.0 n/a 34.8 278.4
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 6.016 0.0 0.0 0.0 0.0 0.0 n/a 6.016 48.128
Tryptophan (g) 0.001 0.0 n/a n/a 0.001 0.005 0.012 n/a 0.207 0.069 0.0 n/a 0.295 2.36
Threonine (g) 0.002 0.0 n/a n/a 0.002 0.011 0.021 n/a 0.55 0.201 0.0 n/a 0.788 6.304
Isoleucine (g) 0.001 0.0 n/a n/a 0.003 0.014 0.026 n/a 0.775 0.236 0.0 n/a 1.055 8.44
Leucine (g) 0.004 0.0 n/a n/a 0.004 0.028 0.041 n/a 1.514 0.458 0.0 n/a 2.049 16.392
Lysine (g) 0.005 0.0 n/a n/a 0.004 0.009 0.021 n/a 1.567 0.208 0.0 n/a 1.815 14.52
Methionine (g) 0.0 0.0 n/a n/a 0.001 0.007 0.012 n/a 0.426 0.125 0.0 n/a 0.571 4.568
Cystine (g) 0.0 0.0 n/a n/a 0.001 0.009 0.003 n/a 0.148 0.069 0.0 n/a 0.229 1.832
Phenylalanine (g) 0.004 0.0 n/a n/a 0.002 0.02 0.023 n/a 0.846 0.284 0.0 n/a 1.179 9.432
Tyrosine (g) 0.001 0.0 n/a n/a 0.002 0.012 0.023 n/a 0.858 0.208 0.0 n/a 1.104 8.832
Valine (g) 0.002 0.0 n/a n/a 0.003 0.016 0.029 n/a 1.071 0.326 0.0 n/a 1.448 11.584
Arginine (g) 0.012 0.0 n/a n/a 0.002 0.016 0.012 n/a 0.568 0.416 0.0 n/a 1.027 8.216
Histidine (g) 0.001 0.0 n/a n/a 0.001 0.009 0.012 n/a 0.609 0.139 0.0 n/a 0.772 6.176
Alanine (g) 0.002 0.0 n/a n/a 0.002 0.013 0.015 n/a 0.45 0.319 0.0 n/a 0.801 6.408
Aspartic acid (g) 0.011 0.0 n/a n/a 0.003 0.017 0.037 n/a 1.029 0.513 0.0 n/a 1.611 12.888
Glutamic acid (g) 0.032 0.0 n/a n/a 0.01 0.136 0.099 n/a 3.632 1.124 0.0 n/a 5.033 40.264
Glycine (g) 0.004 0.0 n/a n/a 0.001 0.014 0.012 n/a 0.29 0.271 0.0 n/a 0.592 4.736
Proline (g) 0.001 0.0 n/a n/a 0.004 0.047 0.052 n/a 1.922 0.257 0.0 n/a 2.283 18.264
Serine (g) 0.002 0.0 n/a n/a 0.003 0.02 0.017 n/a 0.911 0.284 0.0 n/a 1.238 9.904
Cholesterol (mg) 0.0 0.0 n/a 0.0 11.449 0.0 1.525 0.0 67.428 0.0 0.0 n/a 80.402 643.216
Trans Fat (g) 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
Saturated Fat (g) 0.005 0.699 n/a 0.0 2.735 0.006 0.285 0.015 10.416 0.402 0.0 n/a 14.564 116.512
Phytosterols (mg) 1.856 11.188 n/a n/a n/a n/a n/a n/a n/a n/a 0.006 n/a 13.05 104.4
Monounsaturated Fat (g) 0.001 3.694 n/a 0.0 1.119 0.004 0.124 0.025 4.584 0.735 0.0 n/a 10.286 82.288
Polyunsaturated (g) 0.002 0.533 n/a 0.0 0.162 0.016 0.031 0.01 0.39 0.722 0.0 n/a 1.865 14.92
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