Chicken or turkey with cheese sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender chicken or turkey pieces, often pan-seared or baked, smothered in a creamy, savory cheese sauce, creating a comforting and indulgent meal. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 1.5 lbs boneless, skinless chicken breasts or turkey cutlets - 1 tablespoon olive oil - 2 tablespoons butter - 2 tablespoons all-purpose flour - 2 cups milk (whole or 2%) - 1.5 cups shredded cheddar cheese (or a blend like Monterey Jack) - 1/4 teaspoon garlic powder - Salt and black pepper to taste - Fresh chives or parsley, chopped, for garnish Instructions: 1. Pat chicken/turkey dry and season with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook chicken/turkey for 5-7 minutes per side (for breasts) or 3-5 minutes per side (for cutlets), until golden brown and cooked through. Remove and set aside. 2. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes, stirring constantly, to create a roux. 3. Gradually whisk in milk until smooth. Bring to a simmer, stirring constantly, until the sauce thickens. 4. Remove from heat. Stir in shredded cheese and garlic powder until cheese is melted and smooth. Taste and adjust seasoning with salt and pepper. 5. Return chicken/turkey to the skillet, coating it in the cheese sauce. Heat through gently for 2-3 minutes. Do not boil after adding cheese. 6. Garnish with fresh chives or parsley and serve immediately.
Per 100g reference serving, Chicken or turkey with cheese sauce provides 173 kcal of energy, 21.8g protein (50% of calories), 1.64g total carbohydrates (4% of calories, including 0g dietary fiber and 0.06g sugars), and 8.9g total fat (46% of calories).
Vitamins Profile in Chicken or turkey with cheese sauce (Per 100g)
Track how Chicken or turkey with cheese 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) | 0.2 mg | 0.2% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.36 µg | 15% DV |
| Vitamin A (RAE) | 30 µg | 3.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.31 mg | 2.1% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.062 mg | 5.2% DV |
| Vitamin B2 (Riboflavin) | 0.2 mg | 15.4% DV |
| Vitamin B3 (Niacin) | 5.36 mg | 33.5% DV |
| Vitamin B6 (Pyridoxine) | 0.186 mg | 10.9% DV |
| Total Folate (Vitamin B9) | 10 µg | 2.5% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 47.8 mg | 8.7% DV |
| Preformed Retinol | 30 µg | 3.3% DV |
| Beta-Carotene | 8 µg | 0.2% DV |
Minerals & Electrolytes in Chicken or turkey with cheese 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) | 0.61 mg | 3.4% DV |
| Calcium (Ca) | 103 mg | 7.9% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 237 mg | 5% DV |
| Zinc (Zn) | 1.5 mg | 13.6% DV |
| Selenium (Se) | 18.7 µg | 34% DV |
| Phosphorus (P) | 234 mg | 18.7% DV |
| Copper (Cu) | 0.05 mg | 5.6% DV |
| Sodium (Na) | 527 mg | 22.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.091 g | 5.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.962 g | 6.9% DV |
| Monounsaturated Fat (MUFA) | 3.3 g | 11% DV |
| Polyunsaturated Fat (PUFA) | 1.07 g | 5.4% DV |
| Saturated Fat (SFA) | 3.5 g | 17.5% DV |
| Dietary Cholesterol | 90 mg | 30% 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 with cheese sauce contains 173 calories (kcal), 21.8g of protein, 1.64g of carbohydrates (0g fiber, 0.06g total sugars), and 8.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey with cheese sauce has an estimated food pH of 6.7 and a Potential Renal Acid Load (PRAL) score of 12.4 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey with cheese sauce: Milk, Cereals containing gluten. 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 with cheese sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.