Chicken or turkey and rice with tomato-based sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and flavorful dish featuring tender chicken or turkey and fluffy rice, all simmered together in a rich, savory tomato-based sauce, creating a hearty one-pot meal. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 1 lb boneless, skinless chicken or turkey breast/thighs, cut into 1/2-inch cubes - 1 tbsp olive oil - 1 onion, chopped - 2 cloves garlic, minced - 1 (14.5 oz) can diced tomatoes, undrained - 1 cup chicken broth - 1 cup uncooked white rice - 1 tsp dried oregano or basil - Salt and black pepper to taste - Fresh parsley, chopped, for garnish Instructions: 1. Heat olive oil in a large pot or Dutch oven over medium-high heat. Add chicken/turkey and cook until browned and cooked through. Remove meat and set aside. 2. Add onion to the pot and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more. 3. Return chicken/turkey to the pot. Stir in diced tomatoes, chicken broth, uncooked rice, and oregano/basil. Bring to a simmer. 4. Reduce heat to low, cover, and cook for 18-20 minutes, or until rice is tender and liquid is absorbed. Do not lift the lid frequently. 5. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Season with salt and pepper to taste. 6. Garnish with fresh parsley and serve hot.
Per 100g reference serving, Chicken or turkey and rice with tomato-based sauce provides 142 kcal of energy, 5.72g protein (16% of calories), 15.7g total carbohydrates (44% of calories, including 0.6g dietary fiber and 1.09g sugars), and 6.18g total fat (40% of calories).
Vitamins Profile in Chicken or turkey and rice with tomato-based sauce (Per 100g)
Track how Chicken or turkey and rice with tomato-based 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) | 2.1 mg | 2.3% DV |
| Vitamin B12 (Cobalamin) | 0.06 µg | 2.5% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.46 mg | 9.7% DV |
| Vitamin K (Phylloquinone) | 5.9 µg | 4.9% DV |
| Vitamin B1 (Thiamin) | 0.099 mg | 8.2% DV |
| Vitamin B2 (Riboflavin) | 0.053 mg | 4.1% DV |
| Vitamin B3 (Niacin) | 2.17 mg | 13.6% DV |
| Vitamin B6 (Pyridoxine) | 0.113 mg | 6.6% DV |
| Total Folate (Vitamin B9) | 33 µg | 8.2% DV |
| Folate (Dietary Folate Equivalents) | 52 µg | 13% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 14 mg | 2.5% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 78 µg | 2.2% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 7 µg | 0.1% DV |
| Lycopene | 4163 µg | 41.6% DV |
Minerals & Electrolytes in Chicken or turkey and rice with tomato-based 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) | 1 mg | 5.6% DV |
| Calcium (Ca) | 12 mg | 0.9% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 148 mg | 3.1% DV |
| Zinc (Zn) | 0.55 mg | 5% DV |
| Selenium (Se) | 7.5 µg | 13.6% DV |
| Phosphorus (P) | 65 mg | 5.2% DV |
| Copper (Cu) | 0.079 mg | 8.8% DV |
| Sodium (Na) | 349 mg | 15.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.234 g | 14.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.89 g | 13.5% DV |
| Monounsaturated Fat (MUFA) | 2.58 g | 8.6% DV |
| Polyunsaturated Fat (PUFA) | 2.13 g | 10.7% DV |
| Saturated Fat (SFA) | 0.955 g | 4.8% DV |
| Dietary Cholesterol | 17 mg | 5.7% 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 tomato-based sauce contains 142 calories (kcal), 5.72g of protein, 15.7g of carbohydrates (0.6g fiber, 1.09g total sugars), and 6.18g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey and rice with tomato-based sauce has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 1.58 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey and rice with tomato-based sauce: None of the Top 9 major allergens. 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 tomato-based sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.