RecipeDB

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	9.865
Energy (kCal)	408.102
Carbohydrates (g)	59.1335
Total fats (g)	16.5558
Fatty acids, total saturated 20:0 (g)	0.0025
Fatty acids, total saturated 18:3 undifferentiated (g)	0.1774
Fatty acids, total polyunsaturated 17:1 (g)	0.0000
Fatty acids, total trans-monoenoic (g)	0.0000
Fatty acids, total saturated 20:4 undifferentiated (g)	0.0000
Fatty acids, total saturated 4:0 (g)	0.0000
Fatty acids, total trans (g)	0.0000
Riboflavin (mg)	0.3468
Tocopherol, beta (mg)	0.0000
Lactose (g)	0.0000
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0000
Fatty acids, total polyunsaturated 24:1 c (g)	0.0000
Fatty acids, total saturated 18:4 (g)	0.0000
Fatty acids, total saturated 18:0 (g)	0.4148
Tocopherol, delta (mg)	0.0000
Arginine (g)	0.5058
Proline (g)	0.7526
Fatty acids, total polyunsaturated 18:1 t (g)	0.0000
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	6.4119
Adjusted Protein (g)	0.0000
Cystine (g)	0.1152
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	1.2960
Copper, Cu (mg)	0.2699
Maltose (g)	0.0000
Zinc, Zn (mg)	1.8129
Total lipid (fat) (g)	16.5558
Vitamin K (phylloquinone) (g)	15.2272
Cholesterol (mg)	0.0000
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0000
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.1513
Menaquinone-4 (g)	0.0000
Phytosterols (mg)	36.9200
Folate, total (g)	143.5000
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0000
Vitamin A, IU (IU)	829.1400
Energy (kcal)	408.1020
Fatty acids, total saturated 16:1 undifferentiated (g)	0.0050
Fatty acids, total saturated 14:1 (g)	0.0050
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.1662
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0000
Sugars, total (g)	17.7216
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.0640
Vitamin C, total ascorbic acid (mg)	56.2320
Lutein + zeaxanthin (g)	6414.2700
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0000
Vitamin B-12, added (g)	0.0000
Valine (g)	0.4086
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0000
Magnesium, Mg (mg)	95.8900
Fatty acids, total saturated 16:0 (g)	1.4752
Carbohydrate, by difference (g)	59.1335
Vitamin D (IU)	0.0000
Fructose (g)	5.8530
Fluoride, F (g)	1.7600
Aspartic acid (g)	0.8698
Tyrosine (g)	0.2992
Potassium, K (mg)	1270.0400
Fatty acids, total saturated 12:0 (g)	6.3994
Vitamin A, RAE (g)	41.7200
Serine (g)	0.4399
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	0.3835
Fatty acids, total trans-polyenoic 22:4 (g)	0.0000
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0074
Fatty acids, total saturated 22:0 (g)	0.0074
Fatty acids, total saturated 14:0 (g)	2.2393
Histidine (g)	0.2251
Isoleucine (g)	0.2936
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0000
Niacin (mg)	4.2228
Water (g)	474.0992
Fatty acids, total saturated 8:0 (g)	0.4488
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0000
Carotene, beta (g)	382.3900
Sodium, Na (mg)	31.8800
Iron, Fe (mg)	1.8035
Energy (kJ)	1701.0220
Ash (g)	2.9713
Caffeine (mg)	0.0000
Glycine (g)	0.3388
Fatty acids, total trans-polyenoic (g)	0.0000
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0000
Fatty acids, total saturated 18:2 undifferentiated (g)	0.9459
Fatty acids, total polyunsaturated (g)	1.1233
Vitamin E (alpha-tocopherol) (mg)	0.9888
Sucrose (g)	5.4727
Vitamin B-6 (mg)	0.7654
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.0272
Vitamin D (D2 + D3) (g)	0.0000
Vitamin D3 (cholecalciferol) (g)	0.0000
Lysine (g)	0.7094
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0000
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.0000
Starch (g)	25.6620
Pantothenic acid (mg)	1.6009
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.0025
Fatty acids, total trans-polyenoic 18:3i (g)	0.0000
Thiamin (mg)	0.3022
Folate, food (g)	143.5000
Fatty acids, total saturated 20:1 (g)	0.0000
Fatty acids, total monounsaturated (g)	2.0032
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.0744
Fatty acids, total polyunsaturated 16:1 t (g)	0.0000
Fatty acids, total polyunsaturated 17:0 (g)	0.0050
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	76.0702
Fatty acids, total polyunsaturated 16:1 c (g)	0.0050
Fatty acids, total saturated (g)	11.5710
Vitamin B-12 (g)	0.0000
Calcium, Ca (mg)	83.5300
Fatty acids, total saturated 10:0 (g)	0.5429
Galactose (g)	0.0000
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	0.6029
Glutamic acid (g)	1.7437
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0000
Carotene, alpha (g)	28.2000
Vitamin E, added (mg)	0.0000
Retinol (g)	0.0000
Leucine (g)	0.8534
Folate, DFE (g)	89.9200
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0000
Fiber, total dietary (g)	8.8660
Tryptophan (g)	0.0937
Threonine (g)	0.2592
Fatty acids, total polyunsaturated 18:1 c (g)	0.0174
Manganese, Mn (mg)	0.8273
Protein (g)	9.8650
Cryptoxanthin, beta (g)	203.0400
Fatty acids, total saturated 18:1 undifferentiated (g)	1.9933
Betaine (mg)	0.1600
Phosphorus, P (mg)	274.5900
Tocopherol, gamma (mg)	0.0000

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
Latin American >> Mexican >> Mexican
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Preheat oven to 350°F. | 2. Heat oil in skillet. | 3. Add zucchini and onion and cook 5 minute or until golden brown and tender. | 4. Add spinach and corn. | 5. Cook and stir until spinach wilts. | 6. Spread 1/2 cup enchilada sauce in 3-qt. shallow baking dish. | 7. Place 6 tortillas, overlapping as needed to cover bottom of dish. | 8. Spread with half of remaining enchilada sauce. | 9. Top with vegetable mixture and half the cheese. | 10. Top with remaining tortillas and enchilada sauce. | 11. Bake 20 minute | 12. Top with remaining cheese and bake 5 minute or until cheese melts. | 13. Garnish with cilantro. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
vegetable oil	1	tablespoon		117.23200000000001	0.0	0.0	13.6
zucchini	2	cups	diced	42.16	7.7128	3.0008	0.7936
onion	1	cup	chopped	64.0	14.944	1.76	0.16
spinach	2	cups	shredded	-	-	-	-
kernel corn	1	cup	frozen	184.71	36.4767	5.1042	2.0022
enchilada sauce	1	jar		-	-	-	-
corn tortilla	12			-	-	-	-
monterey jack cheese	2	cups	shredded	-	-	-	-
cilantro			chopped	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Vegetable Enchilada Casserole