Creamy Lite Tuscan Breast with Mash and Green Beans

1.  Chicken breast (cooked, ~150 g)

○  Calories: ~165 kcal

○  Protein: 31 g

○  Fat: 3.6 g

○  Carbs: 0 g

2.  Creamy mushroom sauce (½ cup)

○  Calories: ~200–250 kcal

○  Protein: 2–4 g

○  Fat: 18–22 g (includes ~10 g saturated fat from cream)

○  Carbs: 6–8 g

3.  Mashed potatoes (½ cup)

○  Calories: ~120–150 kcal

○  Protein: 2–3 g

○  Fat: 4–6 g

○  Carbs: 20–25 g

4.  Roasted green beans (½ cup)

○  Calories: ~40–50 kcal

○  Protein: 2 g

○  Fat: 0.5 g

○  Carbs: 8 g (2 g fiber)

Total approximate per plate: 525–615 kcal, 37 g protein, 26–32 g fat, 34–41 g carbs.

1.  Chicken breast (cooked, ~150 g)

○  Protein: 31 g

○  Vitamin B6: 0.5 mg (supports metabolism)

○  Niacin (B3): 10 mg (energy production)

○  Phosphorus: 220 mg (bone health)

○  Selenium: 30 µg (antioxidant)

2.  Creamy mushroom sauce (½ cup)

○  Vitamin D: trace (if fortified cream)

○  Riboflavin (B2): 0.1 mg (energy metabolism)

○  Calcium: 60 mg (from cream & mushrooms)

○  Iron: 0.5 mg (from mushrooms)

○  Potassium: 150 mg

3.  Mashed potatoes (½ cup)

○  Vitamin C: 8 mg (antioxidant)

○  Potassium: 300 mg (electrolyte balance)

○  Magnesium: 20 mg (muscle function)

○  Fiber: 2 g (digestive health)

4.  Roasted green beans (½ cup)

○  Vitamin K: 30 µg (blood clotting)

○  Vitamin C: 12 mg (immune support)

○  Folate: 20 µg (cell growth)

○  Magnesium: 15 mg

○  Fiber: 2 g

Overall plate: rich in protein, B‑vitamins, potassium, and moderate in calcium & iron.