Chicken or turkey and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, no sauce
Common food
This is a lean, savory mix of tender chicken or turkey breast with crisp-tender broccoli, sweet carrots, and earthy dark greens. The texture is a satisfying contrast between the juicy, mild poultry and the firm, fresh vegetables. It's a low-calorie, high-protein staple that delivers substantial nutrition without heavy sauces or starchy fillers.
Calorie split: 32% protein · 10% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love this combination for its clean, straightforward flavors and incredible versatility—it can be seasoned in countless ways to fit any cuisine. It's a reliable, feel-good meal that satisfies hunger without feeling heavy.
⚠️ Watch-outs & how to enjoy it better
The simplicity can feel bland or monotonous if not seasoned well, and the lack of sauce might be unappealing to some. Those watching oxalate intake (e.g., with certain kidney conditions) should moderate portions of dark leafy greens like spinach, and can opt for lower-oxalate greens like kale or bok choy and ensure adequate hydration.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety
- Rich in fiber from multiple vegetable sources
- Low in carbohydrates, suitable for low-carb dietary patterns
- Provides key vitamins like A (from carrots) and K (from greens)
- Naturally low in sugar, supporting stable energy levels
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Broccoli, a star in this mix, is a member of the cabbage family and is technically an edible flower bud, harvested before the yellow flowers bloom.
Full nutrition (USDA data · scales with serving)
| Water | 78.4 g |
| Energy | 118 kcal |
| Protein | 9.7 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 386 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 8.2 ug |
| Vitamin C, total ascorbic acid | 9.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 27.4 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 200 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 1937 ug |
| Carotene, alpha | 823 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 390 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 27.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.97 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.28 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 | 37.0 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 including 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
Is this meal good for weight loss?
Yes, its high protein and fiber content promote fullness on very few calories (118 kcal per 100g), making it an excellent choice for calorie-controlled diets.
Can I eat this if I'm diabetic?
Generally yes, due to its very low carbohydrate and sugar content. The fiber helps slow digestion. However, always monitor individual blood sugar responses and consult with a healthcare provider.
How can I add more flavor without adding calories or sauce?
Use herbs and spices like garlic, ginger, turmeric, black pepper, paprika, or lemon juice. A splash of vinegar or a dash of low-sodium soy sauce can also add depth.
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 1.18 kcal/g · 33% calories from protein · 1.4 g fiber · 1.2 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: 2.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.