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Low-Calorie Herb Rice Recipe (Under 200 Calories) for Weight Loss Meal Prep

Low-calorie herb rice recipe for weight loss made with simple vegetarian ingredients. This easy meal prep dish is under 200 calories, light, flavorful, and perfect for a calorie deficit diet.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 people
Course: Main Course
Calories: 200
Ingredients Method

Ingredients
  

For the rice
  • 1 cup cooked rice preferably cooled or leftover rice
  • 1 tsp olive oil or skip for no-oil version
  • ½ tsp chilli flakes
  • ½ tsp oregano
For the veggie mix
  • ½ cup broccoli chopped
  • ½ cup zucchini sliced
  • ½ cup bell peppers
  • Salt to taste
Optional protein boost
  • 100 g tofu cubed
  • ½ tsp oregano
  • ½ tsp chilli flakes
Light herb dressing
  • 2 tbsp hung curd low-fat
  • 1 tsp lemon juice
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • Salt to taste
  • Optional: pinch of red chilli powder

Method
 

  1. Prepare the rice
  2. Cook rice and let it cool completely. Using leftover rice works best for meal prep and prevents sogginess.
  3. Sauté vegetables
  4. In a pan, add a small amount of oil (or water for no-oil version).
  5. Sauté broccoli, zucchini, and bell peppers until slightly tender but still crisp.
  6. Cook tofu (optional)
  7. In a separate pan, sauté tofu with oregano and chilli flakes until lightly golden.
  8. Prepare the herb dressing
  9. In a bowl, mix hung curd, lemon juice, cumin powder, coriander powder, and salt.
  10. Combine everything
  11. Add rice to the pan, mix with veggies and tofu.
  12. Turn off heat and gently fold in the herb dressing.