Beef, tomato & vegetable rice skillet
A mild one-pan mix of savoury beef mince, tomato, onion, vegetables and brown rice for an affordable family-style lunch or dinner.
At a glance
All meals · 12 minutes active preparation · 30 minutes total · meal
Method range: 3–3 servings.
Contains: No listed exclusion ingredients. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2141 kJ
- Protein
- 32.9 g
- Carbs
- 63.0 g
- Fat
- 11.3 g
- Iron
- 4.4 mg
- Calcium
- 88.4 mg
- Folate
- 106.3 µg
- Vitamin C
- 13.8 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 3 servings. Changing the batch size keeps the per-serving nutrition the same.
- Lean beef mince, raw300 g
- Brown rice, cooked without added salt450 g
- Canned tomatoes in juice, no added salt400 g
- Mixed carrot, corn and pea vegetables, cooked and drained300 g
- Brown onion, peeled and diced120 g
- Garlic, peeled and finely chopped8 g
- Sweet paprika3 g
- Olive oil15 g
- Table salt1.5 g
- Ground black pepper0.5 g
Method
- Heat the olive oil in a large frying pan over medium-high heat. Add the beef mince and cook for 6–8 minutes, breaking it up, until browned with no pink pieces remaining.
- Add the onion and cook for 4 minutes until softened. Stir in the garlic and paprika for 30 seconds, just until fragrant.
- Add the canned tomatoes, measured salt and pepper. Simmer uncovered for 8–10 minutes, stirring occasionally, until the sauce thickens enough to leave a brief trail when stirred.
- Stir in the cooked mixed vegetables and cooked brown rice. Cook for 4–5 minutes, stirring, until everything is steaming hot throughout. Taste for balance before serving, without adding uncounted seasoning.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2141 kJCooking estimate incomplete | — | |
| 32.9 gCooking estimate incomplete | — | |
| 11.3 gCooking estimate incomplete | — | |
| 11.5 gCooking estimate incomplete | 46%AI · reported contribution only | |
| 63.0 gCooking estimate incomplete | — | |
| 88 mgCooking estimate incomplete | 9%RDI · reported contribution only | |
| 28 µgCooking estimate incomplete | 18%RDI · reported contribution only | |
| 4.4 mgCooking estimate incomplete | 25%RDI · reported contribution only | |
| 3.00 µgCooking estimate incomplete | 125%RDI · reported contribution only | |
| 106 µgCooking estimate incomplete | 27%RDI · reported contribution only | |
| 13.8 mgCooking estimate incomplete | 31%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics everyday basics · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing AFCD records. Beef is raw weight; rice and mixed vegetables are cooked weights; canned tomatoes include their juice. All oil and measured seasoning are counted.
- Lean beef mince, raw: Whole-recipe edible weight.
- Brown rice, cooked without added salt: Whole-recipe edible weight.
- Canned tomatoes in juice, no added salt: Whole-recipe edible weight.
- Mixed carrot, corn and pea vegetables, cooked and drained: Whole-recipe edible weight.
- Brown onion, peeled and diced: Whole-recipe edible weight.
- Garlic, peeled and finely chopped: Whole-recipe edible weight.
- Sweet paprika: Whole-recipe edible weight.
- Olive oil: Whole-recipe edible weight.
- Table salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Lean beef mince, raw: Beef, mince, lower fat, raw
- Brown rice, cooked without added salt: Rice, brown, boiled, no added salt
- Canned tomatoes in juice, no added salt: Tomato, whole, canned in tomato juice, no added salt, undrained
- Mixed carrot, corn and pea vegetables, cooked and drained: Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained
- Brown onion, peeled and diced: Onion, mature, brown skinned, peeled, raw
- Garlic, peeled and finely chopped: Garlic, peeled, fresh, raw
- Sweet paprika: Paprika, dry powder
- Olive oil: Oil, olive
- Table salt: Salt, table, non-iodised
- Ground black pepper: Pepper, black, ground