Beef and potatoes, no sauce
Common food
This is a simple, hearty dish of beef and potatoes cooked without a sauce, allowing the natural flavors of the ingredients to shine. The beef provides a savory, umami-rich protein base, while the potatoes offer a starchy, comforting texture that absorbs the meat's juices. Nutritionally, it's a balanced, low-calorie option with a good protein-to-carb ratio.
Calorie split: 24% protein · 43% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its straightforward, comforting flavor profile that feels like a home-cooked staple. It's incredibly versatile, serving as a base for countless global variations and a reliable, satisfying meal.
⚠️ Watch-outs & how to enjoy it better
The lack of sauce can make it seem dry or bland to some, and the starchy potatoes may cause blood-sugar spikes if not paired carefully. To counteract this, serve with a side of non-starchy vegetables (like steamed greens) and ensure the beef portion is adequate to balance the meal's glycemic impact.
Key benefits
- High-quality protein for muscle maintenance
- Good source of energy-providing complex carbohydrates
- Naturally low in sugar and added fats
- Contains dietary fiber for digestive health
- Simple preparation minimizes nutrient loss
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was once feared in Europe as a cause of leprosy before becoming a staple food that helped fuel population growth in the 18th and 19th centuries.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 133 kcal |
| Protein | 7.9 g |
| Total lipid (fat) | 4.9 g |
| Carbohydrate, by difference | 14.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.65 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.78 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 71.0 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 7.1 ug |
| Vitamin C, total ascorbic acid | 5.4 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.05 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 35.0 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.65 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
FAQ
Is this dish suitable for a low-carb diet?
Not as traditionally served. The potatoes contribute significant carbohydrates. For a lower-carb version, you could reduce the potato portion and increase the beef, or substitute with a lower-carb vegetable like cauliflower.
How can I prevent the beef from becoming tough?
Use cuts suitable for slow cooking (like chuck) and cook low and slow, or for quick-cooking cuts (like sirloin), slice thinly against the grain and cook rapidly over high heat.
Can I make this dish ahead of time?
Yes, it stores well in the refrigerator for 3-4 days. The flavors often meld nicely upon reheating. Add a splash of water or broth when reheating to prevent dryness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.33 kcal/g · 24% calories from protein · 1.3 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.