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LunchLatin American · 30 min · 3 servingsPicadillo de carne magra con verduras

Lean beef picadillo with vegetables

Each serving has 417 kcal, 31.9 g of protein, and 5.4 g of fiber, or 7.6 g of protein per 100 kcal. Ready in 30 minutes; makes 3 servings.

  • High in protein
  • High in fiber
  • Easy to digest
  • Low energy density

Per serving

  • 417 kcalCalories
  • 31.9 gProtein
  • 5.4 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.6 g of protein per 100 kcal.

Lean beef picadillo with vegetables, seen from above
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Published
Sources
9 primary

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Ingredients

3 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Garlic, cumin, and salt to taste
  • A splash of water

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Cook the onion and garlic in the oil for 3 minutes.
  2. Add the beef and cook it, breaking it up with a spoon, until it is no longer pink.
  3. Stir in the potato, carrots, tomatoes, cumin, and a splash of water.
  4. Cover and simmer over medium heat for 15 minutes, until the potato is tender.
  5. Add the peas, cook 3 minutes more, and serve with the rice.

Why it is filling

Picadillo is made across Latin America, and ground meat takes less effort to chew than a steak. With 95% lean beef, almost all of the meat’s energy comes as protein, and the finely diced potato and vegetables add volume and blend into the sauce. It is a warm dish with nothing fried.

In numbers, each serving has 31.9 g of protein and 5.4 g of fiber, with an energy density of 98 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • The picadillo freezes well without the rice in single portions.
  • It also works as a filling for a corn tortilla or half an arepa if you would rather have something smaller.

Nutrition facts

Values per serving and for the whole recipe (3 servings), calculated from the ingredients. Protein per 100 kcal: 7.6 g.
NutrientPer servingWhole recipe
Calories417 kcal1,252 kcal
Protein31.9 g95.6 g
Carbohydrates48.9 g146.8 g
Fiber5.4 g16.3 g
Fat9.9 g29.8 g
Approximate weight427 g (15 oz)1,280 g (45 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Lean ground beef360 g493 kcal77 g0 g
Boiled potato200 g174 kcal3.7 g3.6 g
Carrot120 g49 kcal1.1 g3.4 g
Cooked green peas90 g76 kcal4.8 g5 g
Tomato200 g36 kcal1.8 g2.4 g
Onion60 g24 kcal0.7 g1 g
Cooked white rice240 g312 kcal6.5 g1 g
Olive oil10 g88 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beef, ground, 95% lean meat / 5% fat, raw (FDC ID 171790).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peas, green, cooked, boiled, drained, without salt (FDC ID 170420).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878).accessed .
  8. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  9. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .