Beef with vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, mushroom sauce
Common food
A lean, savory stir-fry of tender beef strips with crisp-tender carrots and broccoli, glistening in a light, savory sauce. The texture is a satisfying contrast between the juicy, umami-rich beef and the fresh, snappy vegetables. At just 115 kcal per 100g, it's a high-protein, low-carb meal that delivers substantial flavor without heaviness.
Calorie split: 27% protein · 18% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of savory, meaty depth and fresh, clean vegetable notes, all tied together by a quick-cooked sauce. It's a universally adaptable weeknight staple that feels both nourishing and deeply satisfying.
⚠️ Watch-outs & how to enjoy it better
The primary concern is potential high sodium content from common sauces like soy or oyster sauce. To counteract this, use low-sodium tamari, add aromatics like garlic and ginger for flavor, and balance the dish with a squeeze of fresh lime or lemon juice at the end.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in beta-carotene (vitamin A) from carrots.
- Provides sulforaphane and fiber from broccoli.
- Naturally low in carbohydrates and sugars.
- Contains iron and zinc from the beef.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant orange color of carrots comes from beta-carotene, a pigment that our bodies convert to vitamin A, which is essential for vision and immune function.
Full nutrition (USDA data · scales with serving)
| Water | 78.6 g |
| Energy | 115 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 74.0 mg |
| Potassium, K | 145 mg |
| Sodium, Na | 307 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 5.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 33.8 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 131 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 1203 ug |
| Carotene, alpha | 511 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 244 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 25.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.29 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 |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, beef and vegetables — USDA does not publish this profile for Beef with vegetables including carrots.
| Tryptophan | 0.08 g |
| Threonine | 0.31 g |
| Isoleucine | 0.31 g |
| Leucine | 0.53 g |
| Lysine | 0.55 g |
| Methionine | 0.16 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.52 g |
| Histidine | 0.21 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.67 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.28 g |
| Proline | 0.26 g |
| Serine | 0.29 g |
FAQ
How do I keep the beef tender?
Slice beef against the grain, and consider a quick marinade with a bit of cornstarch and oil (a technique called 'velveting') before stir-frying over very high heat.
Can I use other vegetables?
Absolutely! Bell peppers, snap peas, bok choy, or asparagus are excellent substitutes that maintain the dish's fresh, crunchy character.
Is this dish gluten-free?
Not by default, as traditional sauces contain wheat. Use gluten-free tamari or coconut aminos as a substitute to make it safe for gluten-sensitive diets.
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 1.15 kcal/g · 27% calories from protein · 1.1 g fiber · 1.6 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: 2.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.