Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce
Common food
Photo: Wikipedia
This is a lean, protein-packed base of tender chicken or turkey breast, fluffy white rice, and a medley of mild vegetables like peas, corn, and green beans. The texture is a comforting mix of soft rice, chewy poultry, and a slight pop from the vegetables, all without a heavy sauce. It's a low-calorie, high-protein meal ideal for clean eating, with a moderate carb profile for steady energy.
Calorie split: 18% protein · 52% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it as a reliable, no-fuss meal that's both comforting and nutritionally balanced. Its mild, adaptable nature makes it a staple for meal prep and a canvas for global seasonings.
⚠️ Watch-outs & how to enjoy it better
The plain preparation can be bland for some palates, and the white rice may cause blood sugar spikes in sensitive individuals. To counteract, add a dash of vinegar or lemon juice to the meal, or mix in a handful of lentils or beans to lower the overall glycemic load.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Moderate glycemic index for sustained energy release
- Low in saturated fat and cholesterol
- Rich in B vitamins for metabolism
- Versatile base for various flavor profiles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of chicken and rice is one of the most common meal pairings globally, found in nearly every major cuisine from Asia to the Americas.
Full nutrition (USDA data · scales with serving)
| Water | 67.1 g |
| Energy | 151 kcal |
| Protein | 6.8 g |
| Total lipid (fat) | 5.0 g |
| Carbohydrate, by difference | 19.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.62 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 81.0 mg |
| Potassium, K | 117 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 8.9 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.06 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 43.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 17.3 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 | 9.0 ug |
| Cryptoxanthin, beta | 14.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 142 ug |
| Vitamin E (alpha-tocopherol) | 0.79 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.82 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 | 0.62 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.18 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
Is this meal suitable for a low-carb diet?
Not in its standard form, as white rice is a significant carbohydrate source. For a lower-carb version, substitute the rice with cauliflower rice or a mix of riced vegetables.
How can I add more flavor without adding sauce?
Use herbs and spices like garlic powder, paprika, cumin, or dried oregano during cooking. A squeeze of fresh lemon or lime juice at the end can also brighten the flavors.
Is this a good post-workout meal?
Yes, it's excellent. The lean protein aids muscle repair, and the white rice provides quick-digesting carbs to replenish glycogen stores.
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 1.51 kcal/g · 18% calories from protein · 0.9 g fiber · 0.6 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: 3.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.