4oz chicken breast, weighed before cooking (120 cal, 25g protein)

1/2 cup brown rice, steamed (100 cal, 2g protein)

1/2 cup broccoli, steamed and chopped (27 cal, 2g protein)

1/2 cup carrots, sliced and steamed (27 cal, 0.6g protein)

1 tsp of melted butter (35 cal) to cook the chicken in.

 

Total: 309 cal, 29.6g protein