Beef, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce
Common food
This is a hearty, savory dish where tender beef, fluffy rice, and crisp-tender vegetables like carrots, broccoli, or dark greens are simmered in a rich, tangy tomato-based sauce. The texture is a satisfying mix of soft grains, chewy protein, and fresh vegetables, all coated in a glossy, umami-packed sauce. Nutritionally, it's a balanced one-pot meal with a solid protein punch and a good mix of complex carbs and fats for sustained energy.
Calorie split: 18% protein · 45% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, all-in-one convenience and the deep, savory flavor that develops as the beef and tomatoes meld. It's a versatile, crowd-pleasing staple that feels like a warm hug in a bowl.
⚠️ Watch-outs & how to enjoy it better
The sodium content can be high depending on the sauce and seasoning, which may concern those watching their intake. The tomato-based sauce is acidic, potentially triggering heartburn in sensitive individuals. To mitigate, use low-sodium broth, limit added salt, and pair with a small side of plain yogurt or a banana to help buffer stomach acid.
Key benefits
- Provides complete protein from beef for muscle maintenance.
- Rich in iron and B12 from beef, crucial for energy and blood health.
- Contains fiber and micronutrients like vitamin A from carrots and greens.
- Tomato sauce offers lycopene, an antioxidant linked to heart health.
- A balanced macronutrient meal that promotes satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beef, tomatoes, and rice is a global phenomenon, but the specific dish 'Lomo Saltado' from Peru is a direct result of Chinese immigrant influence, creating a unique fusion called 'chifa' cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 131 kcal |
| Protein | 5.8 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 14.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 306 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 7.7 ug |
| Vitamin C, total ascorbic acid | 5.6 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 35.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 21.1 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 84.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 840 ug |
| Carotene, alpha | 328 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3657 ug |
| Lutein + zeaxanthin | 162 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 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 | 0.71 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.20 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 | 12.0 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?
It can be, but it depends on the ingredients. Rice is naturally gluten-free. Ensure any soy sauce, broth, or thickeners used in the sauce are certified gluten-free to avoid cross-contamination.
Can I make this dish ahead of time?
Yes, it's excellent for meal prep. The flavors often deepen when refrigerated overnight. Store in an airtight container for up to 3-4 days and reheat thoroughly on the stove or in the microwave.
How can I reduce the fat content?
Use a leaner cut of beef like sirloin or flank steak and trim all visible fat. You can also drain excess fat after browning the beef before adding the sauce and vegetables.
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 1.31 kcal/g · 18% calories from protein · 1.1 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: 1.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.