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Protein-rich chicken sauté with vegetables and a creamy sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Creamy Vegetable Chicken Sauté (250 g) has 348 calories. That works out to 139 calories per 100 g. It contains 14.3 g of carbs, 30.5 g of protein, 19.3 g of fat and 3.3 g of fiber. Its 10.3 mg of B3 covers 64% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
348
KCAL / 250G
Carbs
14.3g
· 5% DV
Protein
30.5g
· 61% DV
Fat
19.3g
· 25% DV
Fiber
3.3g
· 12% 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 | 348 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 8.38 g | 42% |
| Trans fat | 0.2 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 30.5 g | 61% |
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 | 348 kcal |
| 4 tablespoon (medium) | 60 g | 83 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (small) | 120 g | 167 kcal |
| 1 serving (small) | 180 g | 250 kcal |
| 1 piece (large) | 180 g | 250 kcal |
| 1 cup (medium) | 220 g | 306 kcal |
| 1 cup (large) | 300 g | 417 kcal |
| 1 serving (large) | 350 g | 487 kcal |
Calculated from 139 calories per 100 g.
Creamy Vegetable Chicken Sauté is made by browning chicken pieces, cooking them with vegetables, then adding cream to form a sauce. Sear the chicken first, cook the vegetables until tender, and simmer everything gently after adding the cream.
Mushrooms, bell peppers, zucchini, carrots, and onions all work well in Creamy Vegetable Chicken Sauté. Cut them into similar-sized pieces, adding firmer vegetables first so everything finishes cooking without the softer ones turning mushy.
Yes, chicken thighs can replace breasts in Creamy Vegetable Chicken Sauté. Thigh meat stays juicy and has a richer flavor, while breast cooks faster; cut either one into even pieces so it cooks through at the same time.
Creamy Vegetable Chicken Sauté can turn watery when the pan is crowded or the vegetables release too much moisture before the sauce is added. Cook in batches if needed, and let excess liquid evaporate before stirring in the cream.
Keep the sauce in Creamy Vegetable Chicken Sauté at a gentle simmer rather than a hard boil. Add the cream after the chicken and vegetables are cooked, and stir it in gradually; high heat can make the sauce separate.
For a lighter sauce, use evaporated milk or a mixture of milk and a little flour instead of cream in Creamy Vegetable Chicken Sauté. The result will be less rich, so heat it gently and stir until it thickens.
Creamy Vegetable Chicken Sauté pairs well with rice, pasta, mashed potatoes, or crusty bread, which can soak up the sauce. Serve it with a crisp green salad if you want a fresher contrast to the creamy dish.
Creamy Vegetable Chicken Sauté keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Yes, Creamy Vegetable Chicken Sauté can be frozen, although the cream sauce may become grainy or separate after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat slowly while stirring.
Cut the chicken into evenly sized pieces and sear them briefly before finishing the dish with the vegetables and sauce. Avoid prolonged cooking after the chicken is done; smaller breast pieces in particular can dry out quickly.
Vitamins
B3
10.25mg · 64% DV
B6
0.7mg · 41% DV
Vitamin K
45µg · 38% DV
B5
1.55mg · 31% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
320mg · 46% DV
Sodium
588mg · 26% DV
Zinc
2.63mg · 24% DV
Potassium ⭐
663mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 348 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.
Creamy Vegetable Chicken Sauté is a home-style dish of bite-sized chicken cooked in a pan with vegetables and finished in a creamy sauce. The vegetables vary with the recipe—often including choices such as peppers or mushrooms—and the quick sauté keeps the chicken tender while bringing the ingredients together.
It has a mild, savoury flavour, with soft chicken, vegetables that can retain a little bite, and a smooth sauce. Serve it hot with rice, pasta, potatoes or bread; a crisp salad makes a fresh contrast. Chicken makes it a protein-rich choice, providing 12.2 g of protein per 100 g. For a lighter version, use less cream and add extra vegetables.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.38g
MONOUNSATURATED
6.13g
POLYUNSATURATED
4.3g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.