Chicken in soy-based sauce, rice and vegetables, frozen meal
Common food
Photo: Wikipedia
This is a pre-portioned, frozen convenience meal featuring tender chicken pieces glazed in a savory soy-based sauce, served alongside fluffy white rice and a medley of vegetables. The texture is soft and cohesive, with the sauce providing a salty, umami depth that coats the protein and starch. Nutritionally, it's an extremely low-fat option, with most of its calories coming from carbohydrates.
Calorie split: 25% protein · 68% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People appreciate it for its reliable, savory comfort-food flavor and the sheer convenience of having a balanced, hot meal ready in minutes. The familiar combination of soy-sauced chicken and rice is a staple in many households for its satisfying, no-fuss appeal.
⚠️ Watch-outs & how to enjoy it better
The primary caution is the likely high sodium content from the soy sauce, which can contribute to water retention and isn't ideal for those monitoring blood pressure. The refined white rice can also cause a quicker blood-sugar rise. To counteract this, pair it with a side of fresh, leafy greens or a splash of vinegar to help blunt the glycemic response, and be mindful of your salt intake in other meals that day.
Key benefits
- Very low in fat (under 1g per 100g)
- Quick and convenient meal solution
- Provides a complete protein source from chicken
- Portion-controlled for calorie management
- Balances protein, carbs, and vegetables in one package
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'frozen meal' format for this dish was popularized in the 1950s with the rise of the TV dinner, making Asian-inspired flavors a staple of American convenience cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 73.3 g |
| Energy | 109 kcal |
| Protein | 6.6 g |
| Total lipid (fat) | 0.91 g |
| Carbohydrate, by difference | 18.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 175 mg |
| Sodium, Na | 333 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 8.7 ug |
| Vitamin C, total ascorbic acid | 3.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 22.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 13.8 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 101 ug |
| Carotene, alpha | 13.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 132 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.18 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.30 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.26 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 16.0 mg |
FAQ
Is this meal high in sodium?
Yes, meals with soy-based sauces are typically high in sodium for flavor and preservation. Check the nutrition label for the exact amount per serving.
Can I improve the nutritional profile?
Absolutely. Add a large side of steamed broccoli or a fresh salad to increase fiber and volume without many calories, which can help with satiety.
Is the chicken a good source of protein?
Yes, at 6.56g per 100g, it provides a decent amount of lean protein, though the total for the full meal will depend on the portion size of the chicken component.
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 1.09 kcal/g · 24% calories from protein · 1.0 g fiber · 1.4 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: 1.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.