Chicken with rice and vegetable, diet frozen meal
Common food
Photo: Wikipedia
This is a lean, portion-controlled frozen meal of tender chicken breast, fluffy white rice, and a medley of crisp-tender vegetables like carrots and peas, all lightly seasoned. At just 111 kcal per 100g, it delivers a satisfying, familiar comfort-food taste with a soft, cohesive texture, making it a straightforward, high-protein choice for calorie-conscious eating.
Calorie split: 36% protein · 40% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People appreciate its no-fuss convenience and the reliable, comforting taste that feels like a simplified home-cooked meal. It's a versatile staple that can be easily customized with extra spices or a side of fresh greens.
⚠️ Watch-outs & how to enjoy it better
The low fat and fiber content may lead to quicker hunger return, and the white rice can cause a faster blood-sugar rise for some. To counteract this, pair it with a side of leafy greens or a dollop of plain yogurt for added fiber and fat, or add a sprinkle of seeds for crunch and sustained energy.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Very low in calories, supporting weight management goals
- Provides a balanced mix of protein, carbs, and minimal fat
- Convenient, ready-to-eat meal for time-poor individuals
- Contains a source of dietary fiber from the vegetable mix
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'TV dinner' format, popularized in the 1950s, often featured this exact combination of protein, starch, and vegetable in a segmented tray.
Full nutrition (USDA data · scales with serving)
| Water | 74.9 g |
| Energy | 111 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 11.0 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.58 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 189 mg |
| Sodium, Na | 410 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 11.4 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 27.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 23.4 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 38.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 64.0 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.61 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 | 0.46 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 0.81 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.12 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 | 26.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken with rice and vegetable.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
Is this meal suitable for a low-carb diet?
No, with nearly 11g of carbs per 100g, primarily from white rice, it is not considered low-carb. It fits better into a balanced or calorie-controlled diet.
How can I make this frozen meal taste more homemade?
After heating, stir in fresh herbs like parsley or cilantro, a squeeze of lemon juice, or a dash of your favorite hot sauce to instantly boost freshness and flavor.
What's the best way to reheat it for the best texture?
Microwaving with a splash of water and covering the dish helps steam the rice and vegetables, preventing them from drying out. For crispier chicken, a quick pan-sear after microwaving works well.
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 1.11 kcal/g · 35% calories from protein · 0.8 g fiber · 1.9 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: 2.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.