Chicken or turkey, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce
Common food
Photo: Wikipedia
This is a hearty, comforting one-pot meal featuring tender chicken or turkey, soft noodles, and a medley of vegetables like zucchini, bell peppers, and onions, all simmered in a savory tomato-based sauce. The texture is a satisfying mix of chewy noodles, tender meat, and soft-cooked vegetables, with the sauce providing a tangy, slightly sweet base. Nutritionally, it's a balanced dish offering a good source of lean protein and complex carbohydrates for sustained energy.
Calorie split: 18% protein · 43% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its ultimate comfort-food appeal, combining familiar, savory flavors in a warm, satisfying bowl. Its versatility is a huge plus—it's a forgiving recipe that welcomes pantry staples and whatever vegetables are on hand, making it a beloved weeknight staple.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially if using canned tomatoes, broth, or pre-made sauces. For those monitoring blood sugar, the combination of refined noodles and tomato sauce may cause a quicker spike. To counteract this, opt for whole-grain or legume-based noodles, use low-sodium broth and tomatoes, and boost the fiber and protein content by adding extra vegetables and a sprinkle of cheese or a dollop of Greek yogurt.
Key benefits
- Provides lean protein from chicken or turkey for muscle maintenance.
- Offers complex carbohydrates from noodles for steady energy.
- Contains a variety of vegetables for essential vitamins and minerals.
- The tomato-based sauce is a source of the antioxidant lycopene.
- A balanced, all-in-one meal that's convenient for meal prep.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American chicken noodle soup was popularized during the 1918 flu pandemic as a purported healing remedy, a reputation that persists in cultural lore today.
Full nutrition (USDA data · scales with serving)
| Water | 71.9 g |
| Energy | 134 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 14.7 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 81.0 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 342 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 13.9 ug |
| Vitamin C, total ascorbic acid | 2.5 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 46.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 69.0 ug |
| Choline, total | 25.7 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 93.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 3657 ug |
| Lutein + zeaxanthin | 128 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.94 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 | 0.71 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.20 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 | 28.0 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.
| 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
Can I make this dish gluten-free?
Yes, simply substitute the wheat noodles with gluten-free pasta made from rice, corn, quinoa, or chickpeas. Ensure all other ingredients, like broth and sauces, are certified gluten-free.
What's the best way to store leftovers?
Cool the dish completely and store in an airtight container in the refrigerator for up to 4 days. The noodles may absorb some sauce upon reheating; you can add a splash of broth or water to loosen it.
How can I add more flavor without adding salt?
Boost flavor with aromatics like garlic, onion, and fresh herbs (parsley, basil, thyme). A splash of vinegar or lemon juice at the end can brighten the dish, and spices like paprika, oregano, or red pepper flakes 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 1.34 kcal/g · 18% calories from protein · 1.4 g fiber · 1.6 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: 2.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.