Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce
Common food
A savory, protein-packed dish of tender chicken or turkey, fluffy rice, and crisp vegetables like peas and bell peppers, all tossed in a savory soy-based sauce. The texture is a delightful mix of soft grains, juicy meat, and a slight crunch from the veggies, with a rich, umami flavor from the sauce. It's a balanced, low-calorie meal that delivers a solid 9.64g of protein per 100g, making it a satisfying choice for a light lunch or dinner.
Calorie split: 29% protein · 23% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, familiar flavors and incredible versatility—it's a blank canvas that absorbs sauces and spices beautifully. It's a staple in many cultures, often served as a quick weeknight meal or a hearty takeout favorite.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, use low-sodium soy sauce or tamari, and balance the meal by adding extra fresh vegetables or a side salad to increase volume without adding salt. Also, ensure the rice portion is controlled to manage carbohydrate intake.
Key benefits
- High in lean protein for muscle maintenance and satiety.
- Low in sugar (1.41g/100g), suitable for low-sugar diets.
- Contains fiber (0.9g/100g) for digestive health.
- Balanced macronutrient profile for sustained energy.
- Versatile base for adding other vegetables or spices.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of chicken, rice, and vegetables is so fundamental that it appears in some form in nearly every major world cuisine, from Japanese Chahan to Spanish Arroz con Pollo.
Full nutrition (USDA data · scales with serving)
| Water | 74.3 g |
| Energy | 133 kcal |
| Protein | 9.6 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.69 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 0.72 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 9.9 ug |
| Vitamin C, total ascorbic acid | 11.4 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 21.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 25.8 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 84.0 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 145 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 18.7 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 | 0.00 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 | 0.90 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 35.0 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 dish gluten-free?
It can be, but traditional soy sauce contains wheat. To make it gluten-free, use tamari (a gluten-free soy sauce) or coconut aminos.
Can I use brown rice instead of white?
Absolutely. Brown rice will increase the fiber content and give a nuttier flavor, though it will change the texture and may require a longer cooking time.
What vegetables work best besides those listed?
Excellent additions include snap peas, water chestnuts, baby corn, mushrooms, and diced bell peppers. They add color, texture, and nutrients without overpowering the dish.
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 1.33 kcal/g · 29% calories from protein · 0.9 g fiber · 1.4 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: 1.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.