Chicken or turkey and rice with cream sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A rich and comforting dish featuring tender chicken or turkey and fluffy rice, all enveloped in a smooth, creamy sauce, offering a delightful texture and savory flavor. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 1 lb boneless, skinless chicken or turkey breast/thighs, thinly sliced or cubed - 1 tbsp olive oil - 1 onion, chopped - 2 cups cooked white rice - 2 tbsp butter - 2 tbsp all-purpose flour - 2 cups milk or half-and-half - 1/2 tsp garlic powder - Salt and black pepper to taste - Fresh chives or parsley, chopped, for garnish Instructions: 1. Heat olive oil in a large skillet over medium-high heat. Add chicken/turkey and cook until browned and cooked through. Remove meat and set aside. 2. Add onion to the skillet and cook until softened, about 5 minutes. 3. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute to create a roux. 4. Gradually whisk in milk or half-and-half. Cook, stirring constantly, until the sauce thickens. Stir in garlic powder, salt, and pepper. 5. Return chicken/turkey to the skillet. Add cooked rice and toss everything together to combine and coat in the sauce. Heat through gently. 6. Garnish with fresh chives or parsley and serve immediately.
Per 100g reference serving, Chicken or turkey and rice with cream sauce provides 136 kcal of energy, 8.13g protein (24% of calories), 12.8g total carbohydrates (37% of calories, including 0.5g dietary fiber and 1.98g sugars), and 5.86g total fat (39% of calories).
Vitamins Profile in Chicken or turkey and rice with cream sauce (Per 100g)
Track how Chicken or turkey and rice with cream sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.2 mg | 1.3% DV |
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.22 µg | 9.2% DV |
| Vitamin A (RAE) | 59 µg | 6.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.54 mg | 3.6% DV |
| Vitamin K (Phylloquinone) | 14.4 µg | 12% DV |
| Vitamin B1 (Thiamin) | 0.104 mg | 8.7% DV |
| Vitamin B2 (Riboflavin) | 0.097 mg | 7.5% DV |
| Vitamin B3 (Niacin) | 2.43 mg | 15.2% DV |
| Vitamin B6 (Pyridoxine) | 0.103 mg | 6.1% DV |
| Total Folate (Vitamin B9) | 26 µg | 6.5% DV |
| Folate (Dietary Folate Equivalents) | 39 µg | 9.8% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
| Choline | 23.3 mg | 4.2% DV |
| Preformed Retinol | 54 µg | 6% DV |
| Beta-Carotene | 60 µg | 1.7% DV |
| Lutein + Zeaxanthin | 35 µg | 0.4% DV |
Minerals & Electrolytes in Chicken or turkey and rice with cream sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.83 mg | 4.6% DV |
| Calcium (Ca) | 48 mg | 3.7% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 147 mg | 3.1% DV |
| Zinc (Zn) | 0.7 mg | 6.4% DV |
| Selenium (Se) | 8.2 µg | 14.9% DV |
| Phosphorus (P) | 106 mg | 8.5% DV |
| Copper (Cu) | 0.068 mg | 7.6% DV |
| Sodium (Na) | 380 mg | 16.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.111 g | 6.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.26 g | 9% DV |
| Monounsaturated Fat (MUFA) | 2.53 g | 8.4% DV |
| Polyunsaturated Fat (PUFA) | 1.37 g | 6.8% DV |
| Saturated Fat (SFA) | 1.45 g | 7.2% DV |
| Dietary Cholesterol | 27 mg | 9% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chicken or turkey and rice with cream sauce contains 136 calories (kcal), 8.13g of protein, 12.8g of carbohydrates (0.5g fiber, 1.98g total sugars), and 5.86g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey and rice with cream sauce has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 3.8 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey and rice with cream sauce: Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chicken or turkey and rice with cream sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.