Pork, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce
Common food
This is a hearty, savory dish where tender pork and fluffy rice are simmered in a rich, tangy tomato-based sauce with a colorful medley of carrots, broccoli, and dark greens. The texture is a satisfying mix of soft grains, tender meat, and slightly crisp vegetables, all coated in a robust, umami-rich sauce. It’s a nutritionally balanced one-pot meal, offering a solid protein punch from the pork alongside a good dose of fiber and vitamins from the vegetables.
Calorie split: 18% protein · 47% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, all-in-one convenience and the deep, savory harmony of flavors where the sweetness of carrots balances the tang of tomatoes. It's a versatile staple in many home kitchens, easily adaptable to whatever vegetables are on hand, making it a beloved weeknight classic.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially if using canned tomatoes or pre-made sauces, which may be a concern for those monitoring blood pressure. To counteract this, opt for low-sodium canned tomatoes and season with herbs, garlic, and a splash of vinegar instead of salt. The tomato sauce is acidic, which can be an issue for some with acid reflux; pairing with a starchy side like extra rice can help buffer the acidity.
Key benefits
- Complete protein source from pork for muscle maintenance.
- Rich in beta-carotene (vitamin A) from carrots and tomatoes.
- Provides vitamin C and K from broccoli and dark greens.
- Contains lycopene, a powerful antioxidant from the tomato sauce.
- Balanced macronutrients for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cooking tomatoes in a sauce, especially with a little oil as in this dish, significantly increases the bioavailability of the antioxidant lycopene, making it easier for your body to absorb.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 129 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 5.1 g |
| Carbohydrate, by difference | 15.0 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 310 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 8.2 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 34.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 51.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 85.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 843 ug |
| Carotene, alpha | 329 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3672 ug |
| Lutein + zeaxanthin | 162 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.99 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 | 0.67 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 2.0 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 | 11.0 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
Can I make this dish ahead of time?
Yes, it's excellent for meal prep. The flavors often deepen overnight. Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
What cut of pork is best?
Lean cuts like pork loin or tenderloin work well for quick cooking. For a more tender, fall-apart result in a stew, use pork shoulder (butt) and cook it longer.
How can I make it lower in carbs?
Reduce the rice portion and increase the volume of non-starchy vegetables like broccoli and leafy greens. You could also substitute cauliflower rice for the white rice.
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 1.29 kcal/g · 17% 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: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.