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Print
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Quick and Healthy Low-Calorie Meal: Your Go-To Recipe for Balanced Nutrition


  • Author: Annabel
  • Total Time: 30 minutes
  • Yield: 4 servings

Description

Enjoy this delicious and Quick and Healthy Low-Calorie Meal that combines tender rice, vibrant vegetables, and protein-packed eggs topped with a creamy yogurt sauce. Ready in just 30 minutes, it’s the perfect guilt-free dish for busy weeknights or meal prep. Satisfy your taste buds while staying on track with your health goals!


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 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 garnish and sauce)

Instructions

  1. Cook the Rice:

    • Bring 2 cups of water to a boil in a medium pot.
    • Add 1 cup of rice and a pinch of salt.
    • Lower the heat to a simmer, cover the pot, and cook for 15-20 minutes until the rice is tender and the water is absorbed. Fluff the rice with a fork and set aside.
  2. Steam the Broccoli:

    • Steam the broccoli florets for about 5 minutes until tender but still crisp. Set aside.
  3. Sauté the Vegetables:

    • Heat a drizzle of olive oil in a large skillet over medium heat.
    • Add the red onion, grated carrot, and chopped red pepper.
    • Sauté for 5-7 minutes until softened and slightly caramelized.
  4. Cook the Eggs:

    • Heat a small amount of olive oil in a separate skillet over medium heat.
    • Crack the eggs into the skillet and scramble them, stirring continuously until fully cooked. Remove from heat.
  5. Combine Ingredients:

    • Add the minced garlic and halved cherry tomatoes to the skillet with the sautéed vegetables. Cook for 2-3 minutes.
    • Add the cooked rice, steamed broccoli, and scrambled eggs to the skillet. Mix well until everything is evenly combined and heated through.
  6. Prepare the Yogurt Sauce:

    • In a small bowl, combine 3 tablespoons of Greek yogurt, 2 teaspoons of soy sauce, and 1 minced garlic clove.
    • Stir in fresh dill and parsley for a fresh and herby flavor.
  7. Assemble the Dish:

    • Transfer the rice and vegetable mixture to serving plates.
    • Top with shredded mozzarella cheese.
    • Drizzle with the yogurt sauce.
  8. Garnish and Serve:

    • Garnish with extra fresh herbs if desired.
    • Serve hot and enjoy your healthy, low-calorie meal!

Notes

  • Rice Options: Swap white rice for brown rice or quinoa for added fiber and nutrients.
  • Vegetable Additions: Include zucchini, mushrooms, or spinach for extra variety.
  • Low-Calorie Tips: Use low-fat mozzarella and light olive oil to further reduce calories.
  • Make Ahead: This dish is perfect for meal prep. Store leftovers in an airtight container in the fridge for up to 3 days.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Method: Sautéing, Steaming
  • Cuisine: International