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Protein- and calcium-rich meal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chicken, Vegetable and Cheese Dish (250 g) has 355 calories. That works out to 142 calories per 100 g. It contains 13.5 g of carbs, 39.5 g of protein, 16 g of fat and 3.8 g of fiber. Its 15.3 mg of B3 covers 95% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
355
KCAL / 250G
Carbs
13.5g
· 5% DV
Protein
39.5g
· 79% DV
Fat
16g
· 21% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 44% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 355 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 6.08 g | 30% |
| Trans fat | 0.2 g | |
| Sodium | 815 mg | 35% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 39.5 g | 79% |
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) | 250 g | 355 kcal |
| 1 tablespoon (small) | 18 g | 26 kcal |
| 100 g | 100 g | 142 kcal |
| ½ cup (small) | 120 g | 170 kcal |
| 1 cup (medium) | 240 g | 341 kcal |
| 1 serving (large) | 350 g | 497 kcal |
| 1 pack (large) | 400 g | 568 kcal |
| 1 serving (extra large) | 500 g | 710 kcal |
Calculated from 142 calories per 100 g.
A chicken, vegetable and cheese dish is made by cooking chicken and vegetables, then adding cheese until it melts. Cut the chicken into evenly sized pieces, cook it through, sauté the vegetables, and add the cheese near the end so it does not overcook.
Bell peppers, mushrooms, zucchini, broccoli and spinach all work well in a chicken, vegetable and cheese dish. Cook watery vegetables until their excess liquid evaporates before adding the cheese, so the finished dish is not soupy.
Yes, you can bake a chicken, vegetable and cheese dish. Cook the chicken and vegetables first, transfer them to an oven-safe dish, add the cheese, and bake briefly until it melts and browns lightly.
A good melting cheese, such as cheddar or mozzarella, works well in a chicken, vegetable and cheese dish. Add it near the end of cooking; prolonged high heat can make melted cheese oily or rubbery.
To keep a chicken, vegetable and cheese dish from getting watery, avoid crowding the pan and cook moisture-heavy vegetables until their liquid evaporates. Sautéing mushrooms or zucchini separately before combining them with the chicken also helps.
A chicken, vegetable and cheese dish goes well with rice, crusty bread or a simple green salad. For a lighter or lower-carbohydrate plate, pair it with extra vegetables instead of rice or bread.
A chicken, vegetable and cheese dish keeps for about three to four days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout.
Yes, you can freeze a chicken, vegetable and cheese dish in an airtight container, although the vegetables and melted cheese may become softer after thawing. Cool it promptly, freeze in portions, and reheat until hot throughout.
Cut the chicken into evenly sized pieces and cook it just until done before combining it with the vegetables. Adding the cheese at the end and avoiding prolonged cooking helps keep a chicken, vegetable and cheese dish moist.
Yes, you can cook the chicken and vegetables for a chicken, vegetable and cheese dish ahead of time and refrigerate them. Add the cheese when reheating or just before serving to keep it from drying out.
Vitamins
B3
15.25mg · 95% DV
B6
1.08mg · 64% DV
Vitamin C
46.25mg · 51% DV
B12
1.05µg · 44% DV
Minerals
Phosphorus
545mg · 78% DV
Selenium
42µg · 76% DV
Calcium
435mg · 44% DV
Sodium
815mg · 35% DV
Potassium ⭐
735mg · 22% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 355 calories in 1 serving (medium) (250 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.
Chicken, Vegetable and Cheese Dish brings together chicken and vegetables with cheese melted in or over the top. It is a flexible home-style meal rather than a dish tied to one established regional recipe; the vegetables and exact preparation can vary. In the Turkish name, kaşarlı means it is made with kaşar, a mild, semi-hard Turkish cheese that adds a savoury, melting finish.
Serve it warm as a main course, with a crisp salad, bread or a grain such as rice. It is a filling choice with a good amount of protein: each 100 g provides 15.8 g. For a lighter plate, pair a moderate portion with extra vegetables or salad rather than adding a rich side.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
6.08g
MONOUNSATURATED
5.95g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.