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Protein-rich hot skillet meal with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chef's Pan with Salad (350 g) has 448 calories. That works out to 128 calories per 100 g. It contains 17.8 g of carbs, 39.2 g of protein, 24.8 g of fat and 4.9 g of fiber. Its 58.8 µg of Selenium covers 107% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 350 g
448
KCAL / 350G
Carbs
17.8g
· 6% DV
Protein
39.2g
· 78% DV
Fat
24.8g
· 32% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 35% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 448 kcal | |
| Total fat | 24.8 g | 32% |
| Saturated fat | 5.43 g | 27% |
| Trans fat | 0.11 g | |
| Sodium | 973 mg | 42% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 4.9 g | 18% |
| Protein | 39.2 g | 78% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 350 g | 448 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 180 g | 230 kcal |
| 1 serving (small) | 250 g | 320 kcal |
| 2 cup (large) | 360 g | 461 kcal |
| 1 pack (medium) | 400 g | 512 kcal |
| 1 serving (large) | 500 g | 640 kcal |
Calculated from 128 calories per 100 g.
Chef's Pan with Salad is a hot skillet meal of meat and vegetables served with or alongside salad. Its exact ingredients depend on the recipe; the name does not specify one particular meat or a fixed set of vegetables.
Cook the meat in a hot pan, add the vegetables, and cook until both are done; serve the fresh salad separately or add it at the end. Drying the meat before it goes into the pan helps it brown rather than steam.
Chef's Pan with Salad includes meat and vegetables, while the exact choices vary by recipe. Fresh salad can be served alongside or added just before serving. Cut the vegetables into similar-sized pieces so they cook evenly.
Serve Chef's Pan with Salad with rice, bread, or another grain if you want a more substantial meal. Since the dish already comes with salad, a simple side such as yogurt or plain grains can complement it without adding another elaborate dish.
The meat in Chef's Pan with Salad can turn tough if it cooks too long or the pan is crowded, which prevents proper browning. Cut it into evenly sized pieces, cook in batches if needed, and use a cooking time suited to the meat.
Add fresh salad to Chef's Pan with Salad after the hot meat and vegetables are cooked, or serve it on the side. Mixing it in too early can wilt the leaves and make the salad watery.
Yes, you can cook the meat-and-vegetable part of Chef's Pan with Salad ahead of time. Refrigerate it promptly, reheat it thoroughly before serving, and prepare or add the salad just before eating so it stays crisp.
Store the cooked meat and vegetables from Chef's Pan with Salad in a covered container in the refrigerator and eat them within a few days. Keep fresh salad separate, and reheat the cooked portion thoroughly rather than warming the salad.
Yes, you can make Chef's Pan with Salad with mushrooms or cooked beans instead of meat. Add mushrooms early enough to release and cook off their moisture; stir in cooked beans toward the end so they heat through without breaking apart.
Yes, reheat the cooked meat-and-vegetable portion of Chef's Pan with Salad in a pan over medium heat, stirring until it is hot throughout. Keep the salad out of the pan and serve it fresh on the side.
Vitamins
B3
16.8mg · 105% DV
B12
2.17µg · 90% DV
B6
1.26mg · 74% DV
Vitamin K
84µg · 70% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
462mg · 66% DV
Zinc
4.97mg · 45% DV
Sodium
973mg · 42% DV
Potassium ⭐
1113mg · 33% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 448 calories in 1 serving (medium) (350 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Chef's Pan with Salad is a hot, meat-and-vegetable skillet meal served with salad. The name suggests a flexible chef-style preparation rather than one canonical regional recipe; the exact mix can vary by kitchen.
It works for lunch or dinner, served straight from the pan with crisp salad, and bread or potatoes if you want something more substantial. Protein is a notable part of the meal, while the vegetables add freshness and some fibre. For a lighter plate, use a modest amount of cooking oil and let the salad take up more of the serving; it also pairs well with plain yogurt or a simple dressing.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.43g
MONOUNSATURATED
13.02g
POLYUNSATURATED
3.22g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.