Lomo Saltado (Peruvian Beef Stir-Fry) - Calorie & Ingredient Breakdown
Original recipe: Lomo Saltado - Little Spice Jar by Marzia
The Recipe
Lomo Saltado (Peruvian Beef Stir-Fry)
Prep: 15 min | Cook: 10 min | Serves: 4
Ingredients
| Ingredient | Amount |
|---|---|
| Flank steak (or filet mignon/sirloin), sliced thin | 1 pound |
| Low sodium soy sauce | 5 tablespoons |
| Garlic cloves, minced | 5 |
| Oyster sauce | 1 tablespoon |
| Red wine vinegar | 1 tablespoon |
| Aji Amarillo paste | 1 tablespoon |
| Cornstarch | 1 teaspoon |
| Red onion, sliced into wedges | 1 |
| Roma tomatoes, seeded and wedged | 3 |
| Oil for cooking | 2-3 tablespoons |
| Scallions or cilantro, chopped | For serving |
| Cooked French fries | For serving |
| Cooked rice | For serving |
Directions
- Marinate the sliced beef with 1 tablespoon soy sauce and half the minced garlic for 5-7 minutes.
- Prepare the sauce by whisking together 4 tablespoons soy sauce, oyster sauce, red wine vinegar, aji amarillo paste, and cornstarch in a small bowl. Set aside.
- Heat 1 tablespoon oil in a cast iron pan or wok over high heat until shimmering.
- Sear the beef in batches for 1-2 minutes per side, being careful not to overcrowd the pan. Remove to a plate.
- Add another tablespoon of oil if the pan is dry. Add the onion wedges and sauté for 1 minute.
- Add the remaining garlic and tomato wedges, sautéing for 1 minute.
- Return the beef to the pan and pour the prepared sauce over everything. Toss to combine.
- Serve immediately over rice, topped with chopped scallions or cilantro, with French fries on the side.
Key tip: Cut the beef against the grain and slice as thin as possible. This ensures tenderness and faster, more even cooking during the high-heat stir fry.
Nutrient Card
Lomo Saltado (stir-fry, per serving)
Calories: 232
Protein: 27g
Fat: 9g
Saturated: 3g
Carbs: 9g
Fiber: 1g
Sugar: 3g
Sodium: ~950mg
Cholesterol: ~70mg
Note: This analysis is for the stir-fry only, excluding rice and French fries served alongside
Full Nutrition Breakdown
This ingredient-by-ingredient breakdown shows the macronutrient distribution of the lomo saltado stir-fry component alone. The protein-to-calorie ratio is exceptional, making this a lean, muscle-building dish.
| Ingredient | Serving (per person) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Flank steak | 4 oz | 165 | 25g | 8g | 0g | 0g |
| Soy sauce | 1.25 tbsp | 11 | 1.5g | 0g | 1g | 0g |
| Garlic | 1.25 cloves | 6 | 0.3g | 0g | 1.4g | 0.1g |
| Oyster sauce | 0.25 tbsp | 2 | 0.2g | 0g | 0.3g | 0g |
| Red wine vinegar | 0.25 tbsp | 0.5 | 0g | 0g | 0g | 0g |
| Aji amarillo paste | 0.25 tbsp | 2 | 0.1g | 0g | 0.3g | 0g |
| Cornstarch | 0.25 tsp | 2 | 0g | 0g | 0.5g | 0g |
| Red onion | 0.25 onion | 8 | 0.2g | 0g | 1.8g | 0.3g |
| Roma tomatoes | 0.75 tomato | 12 | 0.6g | 0.1g | 2.5g | 0.8g |
| Oil (cooking) | 0.5-0.75 tbsp | 24 | 0g | 2.7g | 0g | 0g |
| TOTAL | ~232 | ~27g | ~9g | ~9g | ~1g |
Note: Nutrition data from USDA FoodData Central. The stir-fry cooks quickly at high heat, preserving heat-sensitive nutrients. Rice and French fries add carbohydrates and calories but aren't included in this analysis.
Where Your Calories Actually Come From
| Component | Calories | % of Total |
|---|---|---|
| Beef (protein) | 165 | 71% |
| Cooking oil | 24 | 10% |
| Vegetables (onions, tomatoes) | 20 | 9% |
| Sauces & spices | 15 | 10% |
Nearly 71% of calories in lomo saltado comes from the lean beef protein. The remaining calories are distributed between the essential cooking oil, fresh vegetables, and the umami-rich sauce components. This is a protein-forward meal with minimal added calories from sauce.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 27g | 108 cal | 47% |
| Fat | 9g | 81 cal | 35% |
| Carbs | 9g | 36 cal | 16% |
| Fiber | 1g | - | - |
Lomo saltado delivers an exceptional protein-to-calorie ratio (27g protein for 232 calories). It's a lean steak dish where the fat primarily comes from the meat itself and minimal cooking oil. Carbohydrates are kept minimal from the stir-fry portion, though rice and fries add significant carbs when served as a complete meal.
Health Benefits at a Glance
Lomo saltado combines lean beef, antioxidant-rich vegetables, and umami flavors into a satisfying, protein-dense meal. The quick high-heat cooking preserves heat-sensitive nutrients in vegetables while searing the beef for better nutrient absorption.
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Flank steak | Iron & B12 | Beef provides heme iron (highly bioavailable) and B12, both critical for energy production and oxygen transport. Red meat consumption is linked to improved athletic performance and muscle recovery. Practical benefit: sustained energy and post-workout muscle repair. |
| Tomatoes | Lycopene | Research shows cooked tomato lycopene has strong antioxidant properties and may reduce cardiovascular disease risk. Lycopene bioavailability increases when tomatoes are cooked and consumed with fat. Practical benefit: heart protection and cellular defense. |
| Red onions | Quercetin & anthocyanins | Studies suggest red onions have stronger antioxidant profiles than yellow onions. Quercetin is linked to reduced inflammation and may support cardiovascular health. Practical benefit: anti-inflammatory effects and natural allergy support. |
| Garlic | Allicin & sulfur compounds | Research indicates garlic has antibacterial and antiviral properties. Studies show regular garlic consumption may improve cholesterol and blood pressure metrics. Practical benefit: immune support and cardiovascular health. |
| Aji Amarillo | Vitamin C & antioxidants | This Peruvian pepper is rich in vitamin C, supporting immune function and collagen synthesis. Its unique compounds may have anti-inflammatory properties. Practical benefit: immune boost and skin health support. |
Lomo saltado is ideal for anyone seeking a high-protein, low-carbohydrate main course that delivers sustained muscle-building power. It's perfect for athletes during recovery, those following low-carb diets, or anyone wanting restaurant-quality flavor with impressive nutritional density. The quick cooking method preserves nutrients while the high protein content supports satiety for hours.
Smarter Swaps (With Real Numbers)
Swap 1: Use Lean Sirloin Instead of Flank
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Flank steak (4 oz) | 232 | 27g | 9g | 9g |
| Lean sirloin (4 oz) | 218 | 29g | 7g | 9g |
| Savings | -14 cal | +2g | -2g | Same |
Sirloin is slightly leaner while maintaining excellent protein content. The cooking method remains identical.
Swap 2: Use Cooking Spray Instead of Oil
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Standard (2-3 tbsp oil) | 232 | 27g | 9g | 9g |
| Cooking spray (6-8 sprays) | 207 | 27g | 5g | 9g |
| Savings | -25 cal | Same | -4g | Same |
Cooking spray reduces fat while still allowing proper searing. The beef cooks quickly, so minimal oil is needed if using a high-quality non-stick pan or cast iron.
Swap 3: Load It With More Vegetables
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Standard | 232 | 27g | 9g | 9g |
| + 1 cup bell peppers + mushrooms | 265 | 28g | 9g | 17g |
| Increase | +33 cal | +1g | Same | +8g |
Adding more vegetables increases fiber and micronutrients with minimal calorie impact. The vegetables help fill the pan and add volume.
Swap 4: Skip the Oil, Use Beef Broth Instead
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Standard | 232 | 27g | 9g | 9g |
| Low-sodium beef broth base | 200 | 28g | 4g | 11g |
| Savings | -32 cal | +1g | -5g | +2g |
Use a dry pan to sear the beef, then deglaze with low-sodium beef broth instead of oil. This requires more careful heat management but saves fat.
The Ultra-Lean Stack: All Swaps Combined
| Element | Details |
|---|---|
| Protein | Lean sirloin (4 oz) |
| Cooking | Cooking spray + beef broth |
| Vegetables | Standard + 1 cup peppers & mushrooms |
| Sauce | Standard sauce (still flavorful) |
| Total Calories | ~195 |
| Protein | ~29g |
| Fat | ~4g |
| Carbs | ~16g |
This ultra-lean version saves 37 calories while gaining 2g protein and 7g carbs from added vegetables. The meal remains restaurant-quality with excellent flavor.
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 15% (stir-fry only) | 1,268 cal | Light stir-fry; budget 400-500 cal for other meals |
| 2,000 cal | 12% (stir-fry only) | 1,768 cal | Fits easily; room for sides, rice, and other meals |
| 2,500 cal | 9% (stir-fry only) | 2,268 cal | Excellent fit; very flexible with complete meal assembly |
| 3,000 cal | 8% (stir-fry only) | 2,768 cal | Minimal impact; perfect for athletic performance days |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| Lomo saltado stir-fry (base) | 232 | 232 |
| + 1 cup white rice | 200 | 432 |
| + 1 cup French fries | 365 | 797 |
| + Both (traditional serving) | 565 | 797 |
| + Small side salad (dressed) | 100 | 332 |
A traditional Peruvian lomo saltado with both rice and fries totals approximately 797 calories per serving. Substituting cauliflower rice saves 150 calories, as does reducing fries to a half-cup (182 calories). A lighter version with just rice totals 432 calories.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Lomo saltado (stir-fry only) | 232 | 27g | 9g | 9g |
| Lomo saltado with rice & fries | 797 | 30g | 34g | 74g |
| Grilled steak with roasted vegetables | 320 | 36g | 14g | 12g |
| Beef stir-fry (general) | 280 | 25g | 16g | 15g |
| Steak & potato (traditional) | 650 | 40g | 28g | 45g |
The lomo saltado stir-fry alone is leaner than most beef stir-fries due to minimal oil and sauce. When served with traditional rice and fries, it becomes comparable to a full steak-and-potato dinner. Using cauliflower rice or reducing fries brings it closer to a grilled steak meal nutritionally.
Ingredient Spotlight: Aji Amarillo
Aji Amarillo is a Peruvian yellow pepper that's essential to authentic lomo saltado. Beyond flavor, this pepper provides:
- Vitamin C: Over 200% of daily value per pepper, supporting immune function and collagen production
- Capsaicinoids: May increase thermogenesis and slightly boost metabolism
- Unique compounds: Research suggests these may have anti-inflammatory properties specific to Peruvian peppers
This single ingredient transforms the dish from a basic stir-fry into an authentically Peruvian meal with added nutritional benefits.
Serving Method Matters
The traditional debate about whether fries should be mixed into the stir-fry or served on the side has a nutritional aspect:
- Mixed in: Fries soften, absorb sauce, total calories increase slightly as they absorb oil
- On the side: Fries stay crispy, textures separate, easier to control portion sizes
For nutritional precision, serving fries on the side allows better calorie control.
Recipe from Little Spice Jar by Marzia. Nutrition data sourced from USDA FoodData Central. Individual results vary by beef cut, cooking method, and portion accuracy. When in doubt, weigh your ingredients.