Chicken and vegetables au gratin with rice, diet frozen entree
Common food
Photo: Wikipedia
A diet-friendly frozen meal featuring tender chicken pieces and a medley of vegetables—likely carrots, broccoli, and cauliflower—baked in a light, savory cheese sauce and served over a bed of fluffy white rice. The 'au gratin' preparation provides a comforting, creamy texture and a mild, savory flavor profile without the heavy calorie load of a traditional gratin. At just 120 calories per 100g, it's a remarkably lean option, packing over 10g of protein to help keep you satisfied.
Calorie split: 35% protein · 24% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People appreciate it as a no-fuss, calorie-conscious meal that still delivers on comforting, familiar flavors—the creamy cheese sauce and soft rice make it feel indulgent while fitting neatly into a diet plan.
⚠️ Watch-outs & how to enjoy it better
As a processed frozen entree, it may contain higher sodium levels to enhance flavor and preserve freshness, which can be a concern for those monitoring blood pressure. The white rice and refined carbs can also cause a quicker blood sugar rise compared to whole grains. To counteract this, pair it with a side salad or extra steamed vegetables to boost fiber, and be mindful of sodium intake from other meals throughout the day.
Key benefits
- High protein-to-calorie ratio for satiety
- Low-calorie density supports weight management
- Convenient, pre-portioned meal for calorie control
- Provides a mix of protein, vegetables, and carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'au gratin' comes from the French 'gratter,' meaning 'to scrape,' originally referring to the crispy, browned crust of breadcrumbs or cheese that forms on top and is sometimes scraped from the baking dish.
Full nutrition (USDA data · scales with serving)
| Water | 74.9 g |
| Energy | 120 kcal |
| Protein | 10.7 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 7.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.88 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 136 mg |
| Potassium, K | 213 mg |
| Sodium, Na | 499 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 10.6 ug |
| Vitamin C, total ascorbic acid | 6.9 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 31.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 26.4 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 90.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 599 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1273 ug |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 82.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 35.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, chicken and vegetables — USDA does not publish this profile for Chicken and vegetables au gratin with rice.
| Tryptophan | 0.07 g |
| Threonine | 0.31 g |
| Isoleucine | 0.31 g |
| Leucine | 0.52 g |
| Lysine | 0.45 g |
| Methionine | 0.16 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.20 g |
| Valine | 0.32 g |
| Arginine | 0.42 g |
| Histidine | 0.18 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.70 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.26 g |
| Proline | 0.26 g |
| Serine | 0.29 g |
| Hydroxyproline | 0.01 g |
FAQ
Is this meal suitable for a low-carb diet?
Not ideally. With 7.24g of carbs per 100g, a standard serving contains a significant amount of carbohydrates, primarily from the rice and any thickeners in the sauce. A strict low-carb diet would likely exclude it.
Can I improve the nutritional profile?
Absolutely. Consider mixing in extra frozen vegetables to increase fiber and volume, or serving a smaller portion of the entree alongside a large, fresh salad to add nutrients and fullness without many extra calories.
What does 'au gratin' mean for the cooking method?
It indicates the dish was baked or broiled to create a browned crust, typically from cheese, breadcrumbs, or a creamy sauce. In a frozen context, this refers to the pre-baked, browned top layer before freezing.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.20 kcal/g · 36% calories from protein · 0.8 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.