Chicken Breast, Creamy Mash and Broccoli

•  Calories: 500–600 kcal.

•  Protein: 35–40 g (mainly from chicken).

•  Carbohydrates: 30–40 g (mostly from mashed potatoes).

•  Fat: 20–25 g (includes cooking oil/fat in chicken and potatoes).

•  Fiber: 4–6 g (from broccoli).

•  Sodium: 400–600 mg (depending on seasoning).

Breakdown by component (per typical portion):

1.  Grilled chicken breast (100 g): ~165 kcal, 31 g protein, 3.6 g fat.

2.  Mashed potatoes (½ cup): ~150 kcal, 2 g protein, 4 g fat, 25 g carbs.

3.  Broccoli (½ cup cooked): ~30 kcal, 2.5 g protein, 0.3 g fat, 6 g carbs, 2.5 g fiber.

nutrients & vitamins:

•  Protein: 35–40 g (supports muscle repair & growth).

•  Carbohydrates: 30–40 g (energy source).

•  Fat: 20–25 g (includes essential fatty acids).

•  Fiber: 4–6 g (aids digestion).

•  Vitamin A: 10–15 % DV (from broccoli).

•  Vitamin C: 60–80 % DV (broccoli is rich in vitamin C).

•  Vitamin B6: 20–30 % DV (chicken & potatoes).

•  Vitamin B12: 10–15 % DV (chicken).

•  Folate: 10–15 % DV (broccoli).

•  Iron: 10–15 % DV (chicken & potatoes).

•  Calcium: 5–10 % DV (broccoli & potatoes).

•  Potassium: 15–20 % DV (potatoes & broccoli).

•  Magnesium: 10–15 % DV (broccoli & chicken).

Component‑specific contributions:

1.  Grilled chicken: high in protein, B‑vitamins (B6, B12), phosphorus, and selenium.

2.  Mashed potatoes: source of carbs, potassium, vitamin B6, and some vitamin C (if made with fresh potatoes).

3.  Broccoli: rich in vitamin C, vitamin K, fiber, antioxidants, and folate.