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Chicken and Black Bean Enchilada Cassarole - Recipe and Nutrition Facts
70

Chicken and Black Bean Enchilada Cassarole Recipe

Chicken and Black Bean Enchilada Cassarole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 39.3g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 13.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Chicken and Black Bean Enchilada Cassarole has been given a composite ranking of 70, and in moderation.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat17%
 Calories from Carbs62%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Dietary Fiber
  • High in Folate

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1715 IU34.3%
Vitamin C47.5 mg79.1%
Vitamin D0 IU
Vitamin E0.2 mg0.67%
Thiamin0.18 mg11.8%
Riboflavin0.06 mg3.5%
Niacin1.8 mg9%
Vitamin B60.18 mg9%
Folate94 mcg23.5%
Vitamin B120.04 mcg0.7%
Pantothenic Acid0.26 mg2.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium111 mg11.1%
Iron1.6 mg8.9%
Magnesium46.4 mg11.6%
Phosphorus111 mg11.1%
Potassium285.2 mg8.1%
Sodium574.5 mg23.9%
Zinc0.78 mg5.2%
Copper0.14 mg7.1%
Manganese0.29 mg14.6%
Selenium3.1 mcg4.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate39.3 g13.1%
Dietary Fiber6.1 g24.4%
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.3 g26.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.4%
Saturated Fat2.6 g13%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 284 Calories from Fat 0

% Daily Value *

Total Fat 4.8 g 7.4%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 20.2 mg 6.7%

Sodium 574.5 mg 23.9%

Total Carbohydrates 39.3 g 13.1%

Dietary Fiber 6.1 g24.4%

Sugars 2.1 g

Protein 13.3 g 26.6%

Vitamin A 34.3% Vitamin C 79.1%

Calcium 11.1% Iron 8.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2119021 Embed Table:

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