Chicken or turkey and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, tomato-based sauce
Common food
A lean, savory stir-fry or sauté of tender chicken or turkey breast with crisp-tender broccoli, sweet carrots, and earthy dark greens like kale or spinach. The texture is a satisfying contrast of soft, juicy poultry and vibrant, snappy vegetables, all lightly seasoned to let the natural flavors shine. Nutritionally, it's a high-protein, low-calorie powerhouse with a good dose of fiber and minimal sugar.
Calorie split: 25% protein · 15% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, savory flavors and the satisfying crunch of perfectly cooked vegetables against tender meat. It's a go-to for meal prep and busy weeknights because it's quick, customizable, and feels both healthy and hearty.
⚠️ Watch-outs & how to enjoy it better
Those watching sodium intake should be cautious, as restaurant versions or pre-made sauces can be high in salt. To counteract this, use low-sodium broth or season with herbs, garlic, and a splash of vinegar instead of soy sauce. The cruciferous vegetables (broccoli, kale) contain goitrogens, which can affect thyroid function in very large amounts if eaten raw; cooking them thoroughly mitigates this concern.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety.
- Rich in fiber and micronutrients from diverse vegetables.
- Naturally low in carbohydrates and added sugars.
- Supports stable energy levels due to high protein and fiber content.
- Versatile base for various dietary preferences (keto, paleo, low-carb).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Broccoli is a member of the cabbage family and is essentially a cultivated flower; the green 'head' is a cluster of unopened flower buds.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 113 kcal |
| Protein | 7.2 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 365 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 23.5 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 149 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1458 ug |
| Carotene, alpha | 569 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 6350 ug |
| Lutein + zeaxanthin | 281 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 22.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 3.2 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 3.0 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 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 good for weight loss?
Yes, it's very suitable. The high protein and fiber content promote fullness on a relatively low calorie count (113 kcal per 100g), helping with portion control and reducing overall calorie intake.
Can I make this ahead for meal prep?
Absolutely. It stores well in the refrigerator for 3-4 days. For best texture, slightly undercook the vegetables initially, as they will soften a bit more upon reheating. Store the protein and vegetables together in airtight containers.
What can I serve with it to make it a fuller meal?
While low-carb on its own, it pairs well with a small portion of brown rice, quinoa, or whole-grain noodles to add complex carbohydrates. For a lower-carb option, serve over cauliflower rice or with a side of roasted sweet potato.
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 1.13 kcal/g · 26% calories from protein · 1.6 g fiber · 2.5 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: 1.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.