Chicken or turkey and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-based sauce
Common food
A lean, savory stir-fry or sauté of tender chicken or turkey breast with vibrant carrots, broccoli, and dark greens like spinach or kale. The texture is a satisfying mix of crisp-tender vegetables and juicy, protein-rich meat, with a clean, savory flavor profile. It's a low-calorie, high-protein powerhouse, delivering over 8 grams of protein with minimal carbs per 100 grams.
Calorie split: 34% protein · 23% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its simplicity, speed, and clean eating appeal—it's a customizable weeknight staple that feels both wholesome and satisfying. The natural sweetness of the carrots and the earthy depth of the greens create a balanced, flavorful bite without heavy sauces.
⚠️ Watch-outs & how to enjoy it better
Some may find the straightforward seasoning bland if they're accustomed to richer, sauced dishes. Those monitoring oxalate intake (e.g., with certain kidney conditions) should be mindful of high-oxalate greens like spinach; pairing with calcium-rich foods or choosing lower-oxalate greens like kale can help. To boost flavor without sodium, try adding garlic, ginger, lemon juice, or a pinch of red pepper flakes.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety.
- Rich in fiber and micronutrients from a variety of colorful vegetables.
- Low in calories and sugar, making it ideal for weight management.
- Provides key vitamins like A (from carrots) and K (from greens).
- Naturally gluten-free and free from common inflammatory additives.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Carrots were originally purple, not orange; the iconic orange variety was developed in the Netherlands in the 17th century as a tribute to the House of Orange.
Full nutrition (USDA data · scales with serving)
| Water | 80.2 g |
| Energy | 95.0 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 4.6 g |
| Carbohydrate, by difference | 5.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 185 mg |
| Sodium, Na | 413 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 8.1 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 41.8 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 286 ug |
| Carotene, alpha | 66.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 301 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 54.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 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 | 0.50 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 21.0 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 dish suitable for a low-carb or keto diet?
Yes, it's very low in carbohydrates (about 5.4g per 100g) and can fit well into low-carb or ketogenic meal plans, especially when focusing on the non-starchy vegetables.
Can I use frozen vegetables?
Absolutely. Frozen broccoli, carrots, and greens work well and retain most nutrients. Thaw and pat dry before cooking to prevent excess moisture.
How can I add more flavor without adding calories or sodium?
Use aromatics like garlic, ginger, and onions; add a splash of vinegar or citrus juice; or season with herbs like thyme, rosemary, or a dash of smoked paprika.
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 0.95 kcal/g · 34% calories from protein · 0.9 g fiber · 2.9 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: 2.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.