Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy
Common food
Photo: Wikipedia
This is a comforting, savory plate of tender chicken or turkey served over fluffy white rice, accompanied by a medley of soft-cooked vegetables like peas, corn, and green beans, all brought together by a rich, savory gravy. The texture is a satisfying mix of soft grains, tender meat, and slightly crisp vegetables, while the gravy adds a deep, umami-rich moisture. Nutritionally, it's a balanced, moderate-calorie meal with a solid protein base and energy from carbohydrates.
Calorie split: 16% protein · 48% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its hearty, nostalgic comfort—it's the ultimate 'stick-to-your-ribs' meal that feels like a warm hug. Its versatility allows it to be a quick weeknight dinner or a Sunday family staple, adaptable to whatever vegetables are on hand.
⚠️ Watch-outs & how to enjoy it better
The white rice and gravy can cause a rapid blood sugar spike, especially for those managing diabetes or insulin resistance. To counteract this, serve with a smaller portion of rice and increase the non-starchy vegetables, or mix in some brown rice for added fiber. The gravy can also be high in sodium, so using low-sodium broth or making it from scratch allows for better control.
Key benefits
- Good source of lean protein for muscle maintenance
- Provides quick energy from white rice carbohydrates
- Contains a variety of vegetables for essential vitamins and minerals
- Moderate fat content from the meat and gravy
- A complete, balanced meal in one serving
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'TV dinner,' a cultural icon of mid-20th century convenience food, was often a pre-packaged version of this exact meal—turkey with rice and vegetables—served in a segmented aluminum tray.
Full nutrition (USDA data · scales with serving)
| Water | 72.1 g |
| Energy | 135 kcal |
| Protein | 5.3 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 16.0 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 98.0 mg |
| Sodium, Na | 339 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 6.7 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 32.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 13.8 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 | 105 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.92 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 | 0.18 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.19 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
Is this a healthy meal?
It can be a balanced part of a healthy diet. It provides protein, carbs, and vegetables. The key is portion control, especially with the gravy and white rice, and ensuring a generous serving of the vegetables.
Can I make this ahead of time?
Yes, it's excellent for meal prep. Store the components (rice, meat/veg, and gravy) separately in airtight containers in the refrigerator for up to 4 days. Reheat thoroughly before serving.
What's the best way to reheat it without making the rice mushy?
Reheat the rice and vegetables with a splash of water to create steam. Add the meat and a little gravy on top, cover, and heat gently in the microwave or in a covered skillet on the stove.
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 1.35 kcal/g · 16% calories from protein · 0.7 g fiber · 0.5 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: 3.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.