Chicken or turkey, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce
Common food
Photo: Wikipedia
This is a straightforward, wholesome plate of roasted or steamed poultry paired with starchy potatoes and a medley of non-leafy, non-cruciferous vegetables like peas, corn, or green beans. The flavor profile is clean and savory, with the tender, juicy meat contrasting the soft, earthy potatoes and the sweet, crisp-tender vegetables. At just 132 calories per 100g, it's a light yet satisfying meal that delivers a solid protein punch (6.21g) with moderate carbohydrates for energy.
💚 Why it's loved
People love this meal for its comforting, familiar taste and the sheer simplicity of its components, which make it a reliable, no-fuss dinner. Its versatility is a huge draw, as it can be seasoned with anything from rosemary and garlic to a simple sprinkle of salt and pepper, fitting seamlessly into many cultural cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for blood-sugar spikes due to the starchy potatoes, especially if consumed in large portions without balancing fats or proteins. To counteract this, pair it with a side of healthy fats like olive oil or avocado, and ensure the vegetables are included to add fiber and slow digestion. Also, be mindful of sodium if using pre-made seasonings or broths.
Key benefits
- Lean protein source supports muscle maintenance
- Low-calorie density aids in weight management
- Provides quick energy from complex carbohydrates
- Naturally low in sugar (1.11g) and fiber (1.7g)
- Versatile base for various seasonings and preparations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of chicken, potatoes, and vegetables is so foundational to Western cuisine that it's often called the 'meat and three' in the American South, though traditionally it includes a starch, a vegetable, and a bread.
Full nutrition (scales with serving)
| Water | 71.8 g |
| Energy | 132 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 5.7 g |
| Carbohydrate, by difference | 14.8 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 4.5 ug |
| Vitamin C, total ascorbic acid | 5.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.06 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 23.7 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 14.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 146 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.3 ug |
| Fatty acids, total saturated | 0.90 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 | 0.67 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.10 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 | 0.21 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 | 20.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is this meal suitable for a low-carb diet?
Not entirely, as the potatoes contribute 14.81g of carbs per 100g. To reduce carbs, you could replace potatoes with a lower-carb vegetable like cauliflower or zucchini.
Can I make this meal more filling without adding calories?
Yes, by increasing the portion of non-starchy vegetables like green beans or peas, which add volume and fiber without significantly increasing calories.
Is this meal safe for people with common food allergies?
It is generally safe, but always check for specific allergies to poultry or any added seasonings. If you have a potato allergy, substitute with sweet potatoes or another root vegetable.