Chicken or turkey, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; cream sauce, white sauce, or mushroom sauce
Common food
Photo: Wikipedia
This is a classic comfort food medley, featuring tender chicken or turkey, earthy potatoes, and a vibrant mix of carrots, broccoli, or dark greens, all bound in a rich, savory cream or mushroom sauce. The texture is a satisfying contrast of soft, starchy potatoes, crisp-tender vegetables, and succulent protein, all coated in a velvety, umami-rich sauce. At just 126 kcal per 100g, it's a surprisingly light yet nutrient-dense meal, offering a balanced mix of protein, carbs, and healthy fats.
Calorie split: 15% protein · 35% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its ultimate 'hug in a bowl' comfort factor—the creamy sauce melding all the hearty, familiar flavors together. It's also incredibly versatile, easily adapted to whatever vegetables or leftover poultry are on hand, making it a staple of home cooking.
⚠️ Watch-outs & how to enjoy it better
The cream-based sauce can be high in saturated fat and sodium, which may concern those monitoring heart health or blood pressure. The starchy potatoes and creamy sauce can also cause a quicker blood-sugar rise for some. To counteract, pair a moderate portion with a large side salad to increase fiber and volume, or opt for a lighter sauce made with Greek yogurt or blended cauliflower.
Key benefits
- High-quality lean protein from poultry supports muscle maintenance.
- Provides a good source of complex carbohydrates for sustained energy.
- Rich in essential vitamins (like A, C, K) and minerals from the vegetable mix.
- The fat content from the sauce aids in the absorption of fat-soluble vitamins.
- Contains dietary fiber, which supports digestive health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cream' in classic creamed dishes like this was historically a way to stretch expensive meat and use up leftovers, evolving from 19th-century 'made dishes' in British and French cooking.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 126 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 7.1 g |
| Carbohydrate, by difference | 11.1 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 220 mg |
| Sodium, Na | 342 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 4.0 ug |
| Vitamin C, total ascorbic acid | 6.4 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 19.0 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 78.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 705 ug |
| Carotene, alpha | 299 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 146 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 18.6 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 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.82 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.6 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 | 0.31 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 | 14.0 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 dairy-free?
Yes. Substitute the cream sauce with a sauce made from blended soaked cashews, full-fat coconut milk, or a roux made with plant-based milk and oil.
What's the best way to reheat leftovers without making the vegetables mushy?
Reheat gently in a covered skillet over medium-low heat or in the microwave at 50% power in short intervals, just until warmed through. Adding a splash of broth can help revive the sauce.
Is this a good meal for meal prepping?
It can be, but store the sauce separately from the cooked vegetables and protein if possible to prevent everything from becoming too soft. Combine and reheat when ready to eat.
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 1.26 kcal/g · 15% calories from protein · 1.4 g fiber · 1.3 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.