I spicy Indian food AND rice, but rice has lots of calories & pre-packaged Indian dishes don't have enough protein to satisfy me. I combine 1/2 c. brown rice (109 cal) with sauteed tofu (80 cal) & packaged Indian curry - Dal Makhani (black lentil) has 180 cal per 1/3 c serving. Total 369 cals. Spicy taste combines with protein in tofu to satisfy & fill me up, even without a LOT of rice! A side of plain yogurt with cucumbers & dill...
Tofu is so versatile & perfect to fix for a quick meal for a single person!
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Preheat broiler. In a small bowl, whisk together 2 tbsps each Dijon mustard, light sour cream, and nonfat Greek yogurt. Add about 1 tbsp lemon juice. Take 4 4-oz salmon fillets, sprinkle lightly with salt and pepper, then coat with mixture. Broil for 12-15 minutes. ~226 calories/10 g fat.
You can also combine 1/4 cup ketchup, 1/2 to 1 tbsp curry powder (or to taste) and a few drops of hot sauce together for an Indian-inspired broiled salmon. Same technique as above, and has ~ 235 cal/9.5 g fat. I've also used Maya Kaimal's Spicy Indian Ketchup for an even speedier version.
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