Beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce
Common food
This is a savory, protein-rich dish of tender beef strips, fluffy rice, and crisp vegetables like snap peas or bell peppers, all coated in a glossy, umami-packed soy-based sauce. The texture is a satisfying mix of chewy meat, soft grains, and a slight crunch, with a salty-sweet depth from the sauce. Nutritionally, it offers a solid protein punch (nearly 11g per 100g) with moderate fat and carbs, making it a balanced, energy-dense meal.
Calorie split: 30% protein · 21% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its deeply savory, umami-rich flavor profile and the comforting, hearty combination of textures. It's a beloved staple in many cultures for its versatility—it can be a quick weeknight dinner or a festive centerpiece, often evoking a sense of home cooking and communal sharing.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may be a concern for those monitoring blood pressure. To counteract this, look for low-sodium soy sauce versions, rinse canned vegetables if using, and balance the meal with potassium-rich sides like steamed potatoes or a banana. Also, ensure the beef is lean to manage saturated fat intake.
Key benefits
- High-quality protein supports muscle maintenance and satiety.
- Iron from beef aids in oxygen transport and energy levels.
- B vitamins (especially B12) from beef support nerve function.
- Soy sauce provides fermented compounds and umami flavor.
- Balanced macros make it a practical one-dish meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction—that browning of beef and vegetables in a hot wok—is a chemical process that creates hundreds of new flavor compounds, giving stir-fried dishes their distinctive, complex taste that boiling or steaming cannot replicate.
Full nutrition (USDA data · scales with serving)
| Water | 72.3 g |
| Energy | 145 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 8.0 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 90.0 mg |
| Potassium, K | 203 mg |
| Sodium, Na | 212 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 12.3 ug |
| Vitamin C, total ascorbic acid | 11.4 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 22.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 41.4 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 84.0 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 145 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 19.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.09 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.26 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 27.0 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 gluten-free?
Typically not, as traditional soy sauce contains wheat. For a gluten-free version, use tamari or a certified gluten-free soy sauce alternative.
Can I make it ahead for meal prep?
Yes, it stores well in the refrigerator for 3-4 days. Keep rice separate to prevent sogginess, and reheat thoroughly until steaming.
What's the best cut of beef for this?
Lean, tender cuts like sirloin, flank steak, or tenderloin work best. Slice against the grain for maximum tenderness.
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 1.45 kcal/g · 30% calories from protein · 0.9 g fiber · 1.4 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.