Beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy
Common food
This is a classic, comforting one-pot meal of tender beef chunks, fluffy rice, and a medley of soft vegetables (like peas, corn, and green beans) all simmered in a savory, rich brown gravy. The texture is hearty and cohesive, with the gravy binding the components into a warm, satisfying bite. Nutritionally, it's a balanced plate offering a good mix of protein and carbohydrates for energy, with a moderate fat content from the beef and gravy.
Calorie split: 17% protein · 48% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its deep, savory umami flavor and the ultimate comfort-food experience it provides, often evoking memories of home cooking. Its versatility is key—it's a forgiving, all-in-one meal that can be adapted with whatever vegetables are on hand.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially from the gravy and processed ingredients, which may be a concern for those monitoring blood pressure. To counteract this, you can use low-sodium broth, make gravy from scratch with herbs, and balance the meal with a fresh, vinegar-dressed side salad. Those watching blood sugar should be mindful of the refined white rice; swapping it for brown rice or cauliflower rice can help.
Key benefits
- Provides a complete protein source from beef for muscle maintenance.
- Offers a balanced mix of macronutrients (protein, carbs, fat) for sustained energy.
- Contains vegetables that add fiber, vitamins, and minerals to the meal.
- The gravy can enhance palatability, making it easier to consume nutrient-dense foods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'gravy' in many commercial versions of this dish gets its rich brown color not from meat drippings alone, but often from caramel color or a roux of flour and fat cooked until dark.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 135 kcal |
| Protein | 5.8 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 16.1 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.99 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 95.0 mg |
| Sodium, Na | 314 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 7.7 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 33.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 20.5 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 106 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.9 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 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 13.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
Is this dish healthy?
It can be a balanced meal when made with lean beef, plenty of vegetables, and a moderate portion of rice. The key is to watch the sodium and fat content in the gravy and choose whole grains when possible.
Can I make it ahead of time?
Yes, this is an excellent meal-prep dish. It stores well in the refrigerator for 3-4 days and the flavors often improve. Reheat gently on the stovetop with a splash of water to refresh the gravy.
What vegetables work best?
While peas, corn, and carrots are classic, you can use a wide variety like diced potatoes, mushrooms, bell peppers, or zucchini. Add harder vegetables earlier in cooking so they become tender.
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 1.35 kcal/g · 17% calories from protein · 0.7 g fiber · 0.5 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: 3.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.