Lunch
Shredded chicken with vegetables and rice
Each serving has 351 kcal, 33.7 g of protein, and 4.3 g of fiber, or 9.6 g of protein per 100 kcal. Ready in 25 minutes; makes 2 servings.
Per serving
- 351 kcalCalories
- 33.7 gProtein
- 4.3 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 9.6 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 9 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 200 g7 ozcooked chicken breast, shredded (about 1 1/2 cups)
- 150 g5.5 ozdiced zucchini (about 1 1/4 cups)
- 80 g3 ozgrated carrot (about 3/4 cup)
- 80 g3 ozred bell pepper, cut into strips (about 1/2 large pepper)
- 40 g1.5 ozchopped onion (about 1/4 cup)
- 150 g5.5 ozcrushed tomatoes (about 2/3 cup)
- 160 g5.5 ozcooked white rice (1 cup)
- 8 golive oil (2 scant teaspoons)
- Cumin, dried oregano, and salt to taste
- A splash of water if the sauce gets dry
Directions
- Cook the onion and bell pepper in the oil for 5 minutes.
- Add the carrot and zucchini and cook 5 minutes more.
- Stir in the tomatoes and spices and let the sauce simmer for 5 minutes.
- Add the shredded chicken, stir, and heat for 3 minutes.
- Serve the chicken and vegetables with the rice alongside.
Why it is filling
Shredded chicken takes very little effort to chew and soaks up the sauce, so it stays juicy even though it is breast meat. Most of the plate is vegetables, which fill you up for few calories, and white rice is mild and usually well tolerated. Because the chicken is already cooked, it is a quick meal for days when cooking feels like a chore.
In numbers, each serving has 33.7 g of protein and 4.3 g of fiber, with an energy density of 81 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- The chicken and vegetables freeze well without the rice in single portions; thaw them in the fridge the night before.
- If your appetite is small, eat the chicken and vegetables first and add rice only if you still have room.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 351 kcal | 703 kcal |
| Protein | 33.7 g | 67.4 g |
| Carbohydrates | 35.9 g | 71.8 g |
| Fiber | 4.3 g | 8.5 g |
| Fat | 7.9 g | 15.8 g |
| Approximate weight | 434 g (15 oz) | 868 g (31 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Cooked chicken breast | 200 g | 302 kcal | 58 g | 0 g |
| Zucchini | 150 g | 26 kcal | 1.8 g | 1.5 g |
| Carrot | 80 g | 33 kcal | 0.7 g | 2.2 g |
| Red bell pepper | 80 g | 21 kcal | 0.8 g | 1.7 g |
| Onion | 40 g | 16 kcal | 0.4 g | 0.7 g |
| Tomato | 150 g | 27 kcal | 1.3 g | 1.8 g |
| Cooked white rice | 160 g | 208 kcal | 4.3 g | 0.6 g |
| Olive oil | 8 g | 71 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
More recipes
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .