Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce
Common food
This is a straightforward, hearty plate of lean pork and mixed vegetables, likely steamed or lightly sautéed to preserve their natural flavors. The taste is clean and savory, with the mild sweetness of carrots and broccoli complementing the tender pork, all with a satisfying, varied texture from crisp-tender vegetables to soft potatoes. Nutritionally, it's a balanced, low-calorie meal that provides a solid base of protein and complex carbs with minimal fat.
Calorie split: 20% protein · 42% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love this combination for its comforting, home-cooked simplicity and the way the savory pork juices lightly season the vegetables. It's a versatile template that works as a quick weeknight dinner or a clean-eating staple, embodying the essence of nutritious, no-fuss home cooking.
⚠️ Watch-outs & how to enjoy it better
The lack of sauce can make it seem bland to some palates, and the combination of starchy potatoes with lean protein might not be ideal for those strictly monitoring carbohydrate intake for blood sugar management. To counteract blandness, season generously with herbs like rosemary or thyme, garlic, and black pepper during cooking. For blood sugar concerns, prioritize the non-starchy vegetables (broccoli, greens) and use a smaller portion of potatoes.
Key benefits
- High-quality protein for muscle maintenance from lean pork.
- Rich in fiber and micronutrients like Vitamin A from carrots and dark greens.
- Low in added sugars and saturated fats.
- Provides complex carbohydrates for sustained energy from potatoes.
- A complete, balanced meal in a single serving.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
This simple plate is a nutritional powerhouse: the beta-carotene in carrots and the sulforaphane in broccoli are both fat-soluble compounds, meaning the small amount of fat from the pork actually helps your body absorb these beneficial antioxidants more effectively.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 128 kcal |
| Protein | 6.5 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 13.4 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 310 mg |
| Sodium, Na | 316 mg |
| Zinc, Zn | 0.69 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 9.5 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 28.3 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 107 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1045 ug |
| Carotene, alpha | 444 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 216 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 17.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.02 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.17 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 | 14.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Is this a good meal for weight loss?
Yes, it's an excellent choice. At 128 kcal per 100g, it's low in calories but high in protein and fiber, which help promote fullness and support a calorie-controlled diet.
Can I make this ahead of time for meal prep?
Absolutely. It stores well in the refrigerator for 3-4 days. To prevent vegetables from getting soggy, you can slightly undercook them initially and reheat gently.
How can I add more flavor without adding sauce or lots of salt?
Use aromatic spices and herbs like garlic powder, onion powder, paprika, cumin, or fresh herbs like parsley and chives. A squeeze of lemon or lime juice at the end can also brighten the flavors significantly.
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 1.28 kcal/g · 20% calories from protein · 1.8 g fiber · 1.2 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: 1.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.