Chicken or turkey, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; gravy
Common food
Photo: Wikipedia
This is a classic comfort food medley, often served as a complete meal or as a hearty component in a larger spread. The tender chicken or turkey, fluffy rice, and crisp-tender vegetables are bound together by a savory gravy, creating a harmonious blend of soft, chewy, and slightly crisp textures. It offers a balanced macronutrient profile, with protein from the poultry, energy-dense carbohydrates from the rice, and essential vitamins from the colorful vegetable mix.
Calorie split: 16% protein · 45% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, familiar flavors and its incredible versatility—it's a perfect canvas for herbs, spices, and different types of gravy. It's a staple in home cooking and cafeterias worldwide, evoking a sense of warmth and practicality.
⚠️ Watch-outs & how to enjoy it better
The primary concern can be the sodium content, especially if using pre-made gravy or seasoned mixes, which may be problematic for those monitoring blood pressure. To counteract this, opt for low-sodium broth to make your own gravy and use fresh herbs and spices for flavor instead of salt. Additionally, the white rice can cause a quicker blood sugar rise; pairing it with the protein and fiber-rich vegetables in the same meal helps moderate this effect.
Key benefits
- Provides a balanced mix of protein, carbs, and fats for sustained energy.
- Dark-green vegetables and carrots are rich in vitamins A, C, and K.
- The combination offers a good source of dietary fiber for digestive health.
- A versatile one-dish meal that can be easily customized with different seasonings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of poultry, rice, and vegetables is so nutritionally fundamental that versions of it appear in nearly every culinary tradition, from Japanese *Torizosui* (chicken rice soup) to West African *Jollof Rice* variations.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 132 kcal |
| Protein | 5.2 g |
| Total lipid (fat) | 5.7 g |
| Carbohydrate, by difference | 14.9 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.59 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 92.0 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 6.7 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 33.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 80.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 771 ug |
| Carotene, alpha | 327 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 156 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.95 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 | 0.71 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.20 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 dish healthy?
Yes, it can be a very healthy, balanced meal. Its healthiness depends on preparation: using lean poultry, plenty of vegetables, and a moderate amount of gravy (especially low-sodium) makes it a nutritious choice.
Can I make it ahead of time?
Absolutely. It's an excellent meal-prep option. Store the components (rice, cooked chicken/turkey, steamed vegetables) separately from the gravy to maintain texture, and assemble when ready to eat.
What can I use instead of gravy?
For a lighter version, you can use a splash of low-sodium chicken broth, a squeeze of lemon juice, or a drizzle of olive oil and vinegar to moisten the dish while adding 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 1.32 kcal/g · 16% calories from protein · 0.8 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: 3.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.