Chicken or turkey, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce
Common food
Photo: Wikipedia
This is a simple, savory plate of roasted or steamed chicken or turkey, potatoes, and a mix of vegetables like carrots, broccoli, or dark leafy greens, served without sauce. The texture is a satisfying contrast between the tender, lean poultry, the fluffy or crisp potato, and the fresh bite of the vegetables. Nutritionally, it's a balanced, low-calorie meal packed with complete protein, complex carbs, and essential vitamins from the colorful produce.
Calorie split: 19% protein · 40% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love this meal for its comforting, wholesome simplicity and the way the natural flavors of the ingredients shine through. It's incredibly versatile, easily adaptable to any cuisine or dietary preference by simply changing the seasonings or specific vegetables used.
⚠️ Watch-outs & how to enjoy it better
Some might find it bland without added sauces or fats, and the combination of starchy potatoes and lean protein may not be satiating enough for everyone. To counteract potential blood sugar spikes from the potatoes, pair them with the protein and fat from the poultry, or choose sweet potatoes for a lower glycemic impact. Adding a drizzle of olive oil or a sprinkle of herbs can boost flavor without relying on salt.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Provides complex carbohydrates for sustained energy
- Rich in fiber from vegetables and potatoes for digestive health
- High in key micronutrients like Vitamin A (carrots), Vitamin C (broccoli), and Iron (leafy greens)
- Naturally low in added sugars and sodium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
This deconstructed plate is essentially a simplified version of a classic British 'Sunday Roast' or an American 'TV Dinner,' both of which became iconic for their comforting, all-in-one nutritional balance.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 129 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 6.0 g |
| Carbohydrate, by difference | 13.3 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 75.0 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 345 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 4.6 ug |
| Vitamin C, total ascorbic acid | 9.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.06 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 22.4 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 107 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1034 ug |
| Carotene, alpha | 439 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 213 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 18.0 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 | 0.70 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.23 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 |
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 use canned vegetables for this meal?
Yes, but be mindful of added sodium and potential loss of texture. Rinse canned vegetables thoroughly to reduce sodium, and add them near the end of cooking if heating through.
Is this meal suitable for a low-carb diet?
It can be adapted. Reduce the portion of potatoes significantly or replace them with a lower-carb vegetable like cauliflower or zucchini to lower the total carbohydrate content.
How can I add more flavor without adding sauce?
Use dry rubs or marinades with herbs (rosemary, thyme), spices (paprika, garlic powder), citrus zest, or a splash of vinegar before cooking. Roasting the vegetables also caramelizes their natural sugars for deeper flavor.
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 1.29 kcal/g · 19% calories from protein · 1.8 g fiber · 1.2 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: 1.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.