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
-
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.
-
Steam the Broccoli:
- Steam the broccoli florets for about 5 minutes until tender but still crisp. Set aside.
-
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.
-
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.
-
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.
-
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.
-
Assemble the Dish:
- Transfer the rice and vegetable mixture to serving plates.
- Top with shredded mozzarella cheese.
- Drizzle with the yogurt sauce.
-
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