Tips for determining how much of each ingredient I'm eating in a recipe?

Hi all. I've been using MyFitnessPal for 2 months now and I'm realizing that I'm not exactly sure that I'm measuring my food correctly.I measure things by weight. Not usually a problem, but it is with soup and slow cooker recipes.For instance, I make slow cooker chicken with:3 Chicken Breasts14 oz can of whole kernal corn14 oz can of black beansand a 14 oz jar of salsa.Leave it for 8 hours, and it's ready. The whole dish is 1300 calories and weighs 2100g. I usually eat a 450g serving of this dish (about 275 calories).Tonight I realized that due to the nature of the slowcooker, a large portion of the salsa reduces and the vegetables shrink a little bit, meaning I'm mostly eating chicken.450g of chicken is a lot more calorically dense than corn, black beans, and salsa. Any tips on how to better determine approximate caloric intake in a recipe like this? via /r/loseit https://ift.tt/2Zkro2u