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Lean chicken and leek dish, rich in protein and fiber, low in fat
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chicken with leek (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 7.6 g of carbs, 26.1 g of protein, 5.8 g of fat and 2.2 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
189
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
26.1g
· 52% DV
Fat
5.8g
· 7% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 56% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 26.1 g | 52% |
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) | 180 g | 189 kcal |
| 50 g | 50 g | 53 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (medium) | 100 g | 105 kcal |
| 1 serving (small) | 120 g | 126 kcal |
| 1 piece (large) | 150 g | 158 kcal |
| 1 cup (chopped) | 160 g | 168 kcal |
| 1 cup (large) | 220 g | 231 kcal |
| 1 serving (large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Chicken with leek is made by cooking chicken and sliced leeks together until tender. Brown the chicken first, add thoroughly washed leeks, then cook with a splash of stock or water. Season with pepper, thyme, or lemon to complement the leeks without masking their mild flavor.
Boneless chicken thighs work especially well in chicken with leek because they stay juicy during simmering. Chicken breast is also suitable and cooks faster, so add it later or watch it closely to avoid drying it out. Cut pieces to a similar size for even cooking.
Wash leeks carefully before adding them to chicken with leek because soil can hide between their layers. Trim the root and damaged outer leaves, slice the leek lengthwise or into rings, then rinse the pieces under running water. Drain them well so they sauté rather than stew immediately.
Yes, chicken with leek can be baked in the oven. Arrange the chicken and sliced leeks in a covered baking dish with a little stock, then bake until the chicken is fully cooked. Uncover near the end if you want the top to brown slightly.
Chicken with leek pairs well with mashed potatoes, rice, or crusty bread, which soak up its cooking juices. For a fresher contrast, serve it with a simple green salad dressed with lemon. Choose one side based on whether you want a hearty or lighter meal.
Yes, chicken with leek can be frozen in airtight, freezer-safe portions. The leeks may become softer after thawing, but the dish remains practical for meal prep. Thaw it in the refrigerator and reheat until steaming hot throughout; avoid refreezing it after it has thawed.
To keep chicken tender in chicken with leek, avoid cutting it into very small pieces and do not simmer it longer than needed. Add breast meat after the leeks have started to soften, and take the dish off the heat once the chicken is cooked through.
Yes, chicken with leek can be made in a slow cooker, although the leeks will become very soft. Add the chicken and leeks with only a small amount of liquid, since they release moisture as they cook. Check that the chicken is fully cooked before serving.
Thyme, parsley, and black pepper all work well in chicken with leek. Thyme can cook with the chicken and leeks, while fresh parsley is best stirred in just before serving. A little lemon juice at the end brightens the dish without making it taste strongly acidic.
Yes, chicken with leek does not need cream. A little chicken stock or water creates a lighter cooking liquid, and the softened leeks add body and flavor. If you want a thicker sauce, stir in a small amount of flour or cornstarch mixed with cold water.
Vitamins
Vitamin K
68.4µg · 57% DV
B3
5.58mg · 35% DV
B5
1.26mg · 25% DV
B6
0.41mg · 24% DV
Minerals
Phosphorus
198mg · 28% DV
Selenium
13µg · 24% DV
Copper
0.13mg · 14% DV
Potassium ⭐
396mg · 12% DV
Sodium
101mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 189 calories in 1 serving (medium) (180 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 with leek combines chicken and leek in a simple home-style dish. As the leek cooks, it softens and turns gently sweet, while the chicken makes the meal substantial. Depending on the cook, onion, carrot or tomato may join the pan or pot.
In Turkey, it is commonly served as a main course, often with rice, yoghurt or bread. It suits a weeknight meal and makes good use of leeks when they are in season. The chicken gives it a protein-rich profile, while leek adds some fibre; a 100 g portion has 14.5 g of protein. For a lighter plate, keep the cooking oil modest and pair it with a fresh salad or yoghurt rather than a large serving of rice.
Medium
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.