Chicken or turkey, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy
Common food
Photo: Wikipedia
This is a classic, comforting plate of roasted or braised poultry (chicken or turkey) served with tender potatoes and a medley of non-cruciferous vegetables, all brought together with a savory gravy. The texture is a satisfying mix of tender meat, soft starchy potatoes, and crisp-tender vegetables, with the gravy adding a rich, umami depth. Nutritionally, it's a balanced, moderate-calorie meal with a good protein-to-carb ratio.
Calorie split: 15% protein · 38% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love this meal for its deep, savory comfort and the way the gravy unifies the flavors of the roasted meat and vegetables. It's a versatile, familiar dish that feels like a wholesome, satisfying home-cooked dinner.
⚠️ Watch-outs & how to enjoy it better
The gravy can be high in sodium, and the meal's glycemic load depends on potato portion and gravy thickness, which could affect blood sugar management. To counteract this, use low-sodium gravy or make it from pan drippings with herbs, and balance the plate with a larger portion of vegetables relative to potatoes.
Key benefits
- High-quality protein for muscle maintenance and satiety.
- Provides energy from complex carbohydrates in potatoes.
- Contains dietary fiber for digestive health.
- Source of B vitamins (like niacin and B6) from poultry.
- Offers a range of micronutrients from the vegetable mix.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of serving meat with gravy and vegetables is a cornerstone of the traditional British 'Sunday Roast,' a weekly ritual that has been a social and culinary staple for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 74.9 g |
| Energy | 127 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 6.8 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.89 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.36 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 63.0 mg |
| Potassium, K | 223 mg |
| Sodium, Na | 336 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 3.4 ug |
| Vitamin C, total ascorbic acid | 3.9 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 18.4 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 107 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.81 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.25 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 | 16.0 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 healthier?
Yes. Use skinless poultry, make gravy from defatted pan drippings or a low-sodium stock, and increase the proportion of vegetables like green beans or peas while reducing the potato portion.
What vegetables work best in this dish?
Classic choices include peas, corn, green beans, onions, celery, and turnips. The key is to avoid vegetables that become overly bitter or mushy when roasted or braised with the meat.
Is this dish suitable for meal prep?
Absolutely. It reheats well in the microwave or oven. Store components separately if possible to keep textures distinct, and add a splash of water or stock when reheating to keep the gravy from thickening too much.
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 1.27 kcal/g · 15% calories from protein · 1.3 g fiber · 0.9 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: 1.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.