Chicken or turkey and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, tomato-based sauce
Common food
Photo: Wikipedia
This is a lean, savory stir-fry or sauté of diced chicken or turkey breast with a colorful medley of tender-crisp vegetables like bell peppers, onions, zucchini, and green beans. The texture offers a satisfying contrast between the juicy, mild poultry and the fresh, slightly crunchy vegetables. It's a protein-packed, low-calorie dish where the natural flavors of the ingredients shine without heavy sauces.
Calorie split: 23% protein · 20% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its clean, savory flavors and incredible versatility—it's a blank canvas that absorbs herbs, spices, and light sauces like ginger or garlic beautifully. It's a cultural staple in countless home kitchens worldwide, representing a quick, healthy, and comforting meal.
⚠️ Watch-outs & how to enjoy it better
The main downside is potential dryness if the poultry is overcooked, which can make the dish less appealing. To counteract this, cook the chicken or turkey quickly over high heat or in a covered pan to retain moisture, and consider a splash of low-sodium broth or a squeeze of lemon for brightness. Those watching sodium should use herbs and citrus for flavor instead of salt.
Key benefits
- High-quality lean protein for muscle maintenance
- Low in calories, supporting weight management
- Rich in fiber for digestive health
- Good source of vitamins from mixed vegetables
- Naturally low in sugar and sodium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Using ground turkey instead of diced breast in this mix is a popular hack to make the vegetables and meat integrate more uniformly, creating a texture similar to a deconstructed meatball or patty.
Full nutrition (USDA data · scales with serving)
| Water | 77.2 g |
| Energy | 120 kcal |
| Protein | 7.3 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 83.0 mg |
| Potassium, K | 259 mg |
| Sodium, Na | 366 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 4.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 25.1 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 160 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 20.0 ug |
| Lycopene | 6348 ug |
| Lutein + zeaxanthin | 192 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.91 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.29 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 | 26.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey and vegetables excluding carrots.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I keep the vegetables from getting soggy?
Cook the vegetables separately first until just tender-crisp, then remove them from the pan. Cook the poultry, and finally combine everything at the very end to heat through.
Can I use frozen vegetables?
Yes, a frozen 'stir-fry mix' works well. Pat them dry thoroughly after thawing to prevent excess water from steaming the dish instead of sautéing it.
What seasonings work best?
Garlic, ginger, black pepper, paprika, dried oregano, or a dash of soy sauce (low-sodium) or coconut aminos are excellent. Fresh herbs like parsley or cilantro added at the end brighten the flavor.
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 · 24% calories from protein · 1.5 g fiber · 2.4 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: 1.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.