This quick and healthy low-calorie meal is perfect for those looking to enjoy a nutritious and delicious dish while maintaining their weight loss goals. Packed with fresh vegetables, protein, and a flavorful yogurt sauce, this recipe is satisfying and easy to prepare. Follow these steps to create a wholesome meal that will keep you full and energized.
Ingredients
- 1 cup rice
- 2 cups water
- Salt to taste
- 1 broccoli, cut into florets
- Olive oil for cooking
- 1 red onion, finely chopped
- 1 carrot, grated
- 1 red pepper, chopped
- 4 eggs
- Black pepper to taste
- 2 cloves of garlic, minced
- 100 grams cherry tomatoes, halved
- 100 grams mozzarella cheese, shredded
- 3 tablespoons Greek yogurt
- 2 teaspoons soy sauce
- 1 minced garlic clove (for sauce)
- Fresh dill and parsley, chopped (for sauce)
Instructions
Cook the Rice:
- Cook the Rice: In a medium pot, bring 2 cups of water to a boil. Add 1 cup of rice and a dash of salt to the boiling water. Lower the heat to a simmer, cover, and cook for 15-20 minutes, until the rice is tender and the water is absorbed.
Prepare the Vegetables:
- Steam the Broccoli: Steam the broccoli florets until they are tender but still crisp, about 5 minutes. Set aside.
- Sauté the Vegetables: In a large skillet, heat a drizzle of olive oil over medium heat. Add the finely chopped red onion, grated carrot, and chopped red pepper. Sauté for about 5-7 minutes until the vegetables are softened.
Cook the Eggs:
- Scramble the Eggs: In a separate skillet, heat a small amount of olive oil over medium heat. Break the eggs into the skillet and cook them, stirring continuously, until they are fully scrambled. Scramble the eggs in the skillet until completely cooked.
Combine Ingredients:
- Mix Everything Together: Add the minced garlic and cherry tomatoes to the skillet with the sautéed vegetables. Cook for another 2-3 minutes. Then, add the cooked rice, steamed broccoli, and scrambled eggs to the skillet. Mix all the ingredients thoroughly until they are well blended and heated evenly.
Prepare the Sauce:
- Make the Yogurt Sauce: In a small bowl, combine 3 tablespoons of Greek yogurt, 2 teaspoons of soy sauce, and 1 minced garlic clove. Mix well. Stir in the chopped fresh dill and parsley.
Serve:
- Assemble the Dish: Transfer the rice and vegetable mixture to serving plates. Top with shredded mozzarella cheese and drizzle with the prepared yogurt sauce.
- Garnish and Serve: Garnish with additional fresh herbs if desired. Serve hot and enjoy your healthy, low-calorie meal!
Conclusion
This quick and healthy low-calorie meal is a perfect choice for those looking to enjoy a balanced and delicious dish while keeping their calorie intake in check. With a variety of fresh vegetables, protein-rich eggs, and a flavorful yogurt sauce, this recipe is both satisfying and nutritious. Easy to prepare and packed with flavor, this meal is sure to become a staple in your healthy eating routine. Enjoy this wholesome dish and feel great about your food choices!