Beef Shoulder with rice: 800cal | 60g protein
OK, obviously there’s nothing fancy about this dish, just a quick disk with protein and calories. I’ll show you more of my meals to add to the workouts, the ones I make for myself and my clients. It’s so easy to overlook proper nutrition, and any extra difficulty will multiply that, so all these meals will be 5 ingredients or less with an easy cooking process and easy on the wallet as well.
Nutritional Facts of Half a Pound of Beef Shoulder, Two Cups of Jasmine Rice, and Two Red Tomatoes
When considering a meal composed of half a pound of beef shoulder, two cups of jasmine rice, and two red tomatoes, it’s essential to break down the nutritional content of each ingredient. These foods offer a rich variety of nutrients, including protein, fats, carbohydrates, vitamins, and minerals. In this analysis, we’ll explore the nutritional value of each component in detail and explain their contribution to a well-rounded diet.
1. Half a Pound of Beef Shoulder
Beef shoulder, a cut from the front portion of a cow, is known for being relatively lean but also flavorful. It provides high-quality protein, important vitamins, and minerals like iron and zinc.
Nutritional Breakdown of Half a Pound (8 oz or 227 g) of Cooked Beef Shoulder:
- Calories: ~480 kcal
- Protein: 60 g
- Total Fat: 28 g
- Saturated Fat: 11 g
- Monounsaturated Fat: 12 g
- Polyunsaturated Fat: 1 g
- Cholesterol: 165 mg
- Carbohydrates: 0 g
- Iron: 3.5 mg (~20% DV)
- Zinc: 8.5 mg (~77% DV)
- Vitamin B12: 4.8 µg (~200% DV)
- Vitamin B6: 0.9 mg (~45% DV)
- Phosphorus: 350 mg (~50% DV)
- Sodium: 70 mg
Key Nutritional Benefits of Beef Shoulder:
- High Protein Content: With 60 grams of protein, beef shoulder is excellent for muscle repair and growth. Protein is vital for those involved in strength training or physically demanding activities.
- Iron and Zinc: Beef shoulder is rich in iron and zinc, essential minerals for energy production, immune function, and oxygen transport. Heme iron from animal sources is more easily absorbed than non-heme iron from plant sources.
- B Vitamins: Particularly rich in Vitamin B12 and B6, which are crucial for energy metabolism and proper functioning of the nervous system.
However, the fat content, particularly the saturated fat, may be a consideration for those managing their heart health. Still, the monounsaturated fat in beef is beneficial for cardiovascular health.
2. Two Cups of Cooked Jasmine Rice
Jasmine rice is a long-grain variety of rice known for its fragrant aroma and soft texture. It’s a staple in many Asian dishes and provides a good source of carbohydrates.
Nutritional Breakdown of Two Cups (320 g) of Cooked Jasmine Rice:
- Calories: ~430 kcal
- Protein: 8 g
- Total Fat: 1 g
- Saturated Fat: 0 g
- Carbohydrates: 90 g
- Dietary Fiber: 1.5 g
- Sugar: 0 g
- Calcium: 25 mg (~2% DV)
- Iron: 1.5 mg (~8% DV)
- Magnesium: 22 mg (~5% DV)
- Phosphorus: 90 mg (~13% DV)
- Potassium: 55 mg (~1% DV)
- Sodium: 0 mg
Key Nutritional Benefits of Jasmine Rice:
- Primary Carbohydrate Source: Jasmine rice provides the carbohydrates necessary for energy, particularly during physical activities. The body breaks down carbohydrates into glucose, which is then used for immediate energy or stored as glycogen in muscles.
- Low in Fat and Fiber: While Jasmine rice is low in fiber compared to whole grains like brown rice, it’s a good choice for those who need a quick source of energy without the additional digestive load that fiber might add.
- Vitamins and Minerals: While jasmine rice contains small amounts of minerals like calcium, phosphorus, and iron, it is not a rich source of micronutrients. It’s often consumed with nutrient-dense foods, such as beef and vegetables, to create a balanced meal.
3. Two Red Tomatoes
Tomatoes are nutrient-dense, low-calorie fruits rich in vitamins, minerals, and antioxidants. Two medium-sized red tomatoes are commonly consumed raw in salads, salsas, or sandwiches but can also be cooked into sauces.
Nutritional Breakdown of Two Medium Red Tomatoes (246 g total):
- Calories: ~44 kcal
- Protein: 2 g
- Total Fat: 0.5 g
- Saturated Fat: 0 g
- Carbohydrates: 10 g
- Dietary Fiber: 3 g
- Sugars: 6 g
- Vitamin C: 34 mg (~38% DV)
- Vitamin K: 14 µg (~12% DV)
- Potassium: 580 mg (~12% DV)
- Folate (Vitamin B9): 40 µg (~10% DV)
- Vitamin A: 1,500 IU (~30% DV)
- Lycopene: 9 mg
- Calcium: 20 mg (~2% DV)
- Iron: 0.5 mg (~3% DV)
- Magnesium: 15 mg (~4% DV)
- Sodium: 10 mg
Key Nutritional Benefits of Tomatoes:
- Rich in Antioxidants: Tomatoes are packed with the antioxidant lycopene, which has been linked to reduced risks of chronic diseases like heart disease and certain cancers, especially prostate cancer.
- High in Vitamin C and Potassium: Vitamin C is vital for skin health, immune support, and collagen production, while potassium helps regulate blood pressure and supports heart health.
- Hydration and Fiber: Tomatoes are 95% water, making them a hydrating food, and their fiber content supports healthy digestion.
- Low Caloric Content: Despite being packed with essential nutrients, tomatoes are extremely low in calories, making them a valuable addition to any meal aiming to balance caloric intake while enhancing nutritional value.
Combining the Meal: Nutritional Overview
When combining half a pound of beef shoulder, two cups of jasmine rice, and two red tomatoes into a single meal, the nutritional profile provides a balance of macronutrients and essential micronutrients.
Total Nutritional Value for the Entire Meal:
- Calories: ~954 kcal
- Protein: ~70 g
- Total Fat: ~30 g
- Saturated Fat: ~11 g
- Monounsaturated Fat: ~12 g
- Carbohydrates: ~100 g
- Dietary Fiber: ~4.5 g
- Sugars: ~6 g
- Cholesterol: ~165 mg
- Iron: ~5.5 mg (~30% DV)
- Vitamin C: ~34 mg (~38% DV)
- Vitamin A: ~1,500 IU (~30% DV)
- Vitamin K: ~14 µg (~12% DV)
- Potassium: ~635 mg (~15% DV)
- Phosphorus: ~440 mg (~63% DV)
- Magnesium: ~37 mg (~9% DV)
- Zinc: ~8.5 mg (~77% DV)
- Sodium: ~80 mg
Key Takeaways:
- High in Protein: The meal provides a substantial amount of protein (around 70 grams), supporting muscle growth, repair, and overall maintenance of body tissues.
- Moderate in Fat: With 30 grams of fat, including beneficial monounsaturated fats from the beef, this meal provides essential fats, though the saturated fat content should be monitored for individuals concerned about heart health.
- Rich in Carbohydrates for Energy: The jasmine rice offers 90 grams of carbohydrates, providing sustained energy throughout the day, especially useful for physically active individuals.
- Micronutrient Dense: The meal is particularly high in vitamins like Vitamin C, B12, B6, and potassium, supporting overall health, immune function, and cardiovascular well-being.
- Antioxidant Power: The tomatoes contribute lycopene and Vitamin C, providing antioxidant benefits to fight free radicals and support long-term health.
This meal is a great option for those looking to fuel workouts, build muscle, and maintain overall health. It offers a balance of high-quality protein, complex carbohydrates, and micronutrients essential for optimal body function.
