Chicken or turkey, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce
Common food
Photo: Wikipedia
A savory, protein-packed stir-fry or bowl featuring tender chicken or turkey, fluffy rice, and a colorful mix of crisp broccoli, sweet carrots, and earthy dark greens, all glazed in a savory soy-based sauce. The texture is a satisfying blend of soft rice, chewy protein, and crisp-tender vegetables, with a rich umami flavor from the sauce. Nutritionally, it's a balanced, low-calorie meal with a strong protein-to-calorie ratio and a good fiber content.
Calorie split: 28% protein · 24% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its perfect harmony of savory, umami-rich flavors and the comforting, familiar textures of a well-balanced meal. It's a culinary workhorse, easily adapted to whatever vegetables or protein you have on hand, making it a staple for quick weeknight dinners and meal prep.
⚠️ 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 boost flavor with aromatics like garlic, ginger, and a splash of vinegar. The rice component can cause a blood-sugar spike for some; pairing it with the ample protein and fiber in the dish helps mitigate this, or you could substitute a portion of the rice with cauliflower rice.
Key benefits
- High-quality protein for muscle maintenance and satiety
- Rich in fiber from vegetables and rice for digestive health
- Good source of vitamins A, C, and K from the vegetable mix
- Balanced macronutrient profile for sustained energy
- Low in sugar and relatively low in calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dark-green leafy vegetables often used in this dish, like bok choy or spinach, are part of the same botanical family (Brassicaceae) as broccoli and carrots' wild ancestors.
Full nutrition (USDA data · scales with serving)
| Water | 74.6 g |
| Energy | 131 kcal |
| Protein | 9.4 g |
| Total lipid (fat) | 6.9 g |
| Carbohydrate, by difference | 8.0 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.69 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 213 mg |
| Sodium, Na | 307 mg |
| Zinc, Zn | 0.72 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 8.7 ug |
| Vitamin C, total ascorbic acid | 12.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.8 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 25.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 25.7 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 120 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1157 ug |
| Carotene, alpha | 508 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 236 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 29.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.86 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.23 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 | 33.0 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 if you use tamari (a gluten-free soy sauce) instead of regular soy sauce and ensure any other added sauces or marinades are gluten-free.
Can I make this dish vegetarian or vegan?
Absolutely. Simply replace the chicken or turkey with firm tofu, tempeh, or a plant-based protein, and use a vegetarian oyster sauce or mushroom-based sauce if desired.
How can I make it healthier?
Use brown rice or quinoa for more fiber and nutrients, load up on the vegetables to increase volume and micronutrients, and opt for a low-sodium sauce. You can also use skinless chicken breast or lean ground turkey to reduce fat.
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 1.31 kcal/g · 29% calories from protein · 1.1 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: 1.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.