G'day Dar,

Unless someone comes along with exact counts, I think the safest option, is to measure carefully the ingredients and then run them through Fitday.

As for whether or not you can have it, just check the ingredients and maybe adapt it a little so you can have it. For example, make sure the sour cream and cheese is within your daily allowance and you'll be fine. I think these type of recipes lend themselves to experimentation, so it will still be yummy even if it's not exactly the same as the original.

Unless you are planning this as a side dish, I would add a little cooked chicken, ham or similar so that you have a source of protein. Again, Fitday will tell you how much protein is already in the dish from the cheese.

HTH, matey.

Roz