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Welcome to the Calorie Med and for under 200 calories you can enjoy this side dish. Today, I’m going to be making a Summer Rice Salad Greek style. I’m Sarah Dussault and this is diet.com video.
So to begin, we need one cup of brown rice. Now, you can boil it with two cups of water or you can be lazy like me and buy it so that it’s already cooked. So we have our one cup of brown rice, we’re going to add that to rather large mixing bowl. Then next, we need to chop up a half of cup of red onion. Now I already did this so you can do this a day in advance if you’re looking to save time. So here, we have a half cup of red onion. I’m going to add that to our mixing bowl.
Next, you want to get a medium sized cucumber and chop that up. We have one with seeds so we decided to remove the skin but if you buy one that doesn’t have seeds, the seedless one the skin is okay so you can leave that on. Add the half cup of cucumber or rather one medium sized, it comes out about a half cup.
Then next, you can add a cup to two cups of spinach. Now this is just a baby leaf spinach. I got it already pre-washed in a bag. You can get the other kind of spinach as well just make sure you kind of chop it up to their little pieces. Now the cool thing about the spinach in this recipe is that it looks like it’s big but when we’re all done, you’re going to actually let it sit for 24 hours to 48 hours in the fridge and the spinach will actually wilt.
So I’ve decided a cup, we might add a cup later and then since it’s Greek style, we have calimada olives and you need about a half a cup of those, chopped up of course. So we’re going to add those to our mixing bowl.
We also need fresh basil or parsley. So today, I have basil. So we’re just kind of grab the leaves off the stems, stems don’t have much flavor. I’ve already washed it and we’re just going to take it here and we’re going to chop it up. So we just added about a half cup fresh basil chopped up, now we’re going to take the feta. Here I have fat-free. You can use reduce fat and actually it’s probably recommended it’ll taste better. But Trigger Jones they either have regular fat-free, I don’t mind the fat so that’s why I went for this.
So we’re going to use about a half cup of this and now for the dressing, what we’re going to do is we’re going to add a tablespoon of olive oil. Now I’m not big on measuring at home you can measure but I’m going to kind of eyeball it. Well, I’ll take about a tablespoon to me and you need an entire lemon that’s worth of juice. So, I’ve cut this up and now we’re going to squirt them.
All right so now we’re just going to mix it up and then we’re going to put it into the refrigerator for 24 to 48 hours. Now right before we’re ready to serve it, we’re going to chop up and cut a tomato and mix that into the mixture that we already have and then it will be ready to serve.
So now, 24 hours later, we have our delicious Summer Rice Salad Greek style and as you can see the spinach has wilt up. Go ahead and add about a half cup to a cup of tomato. Really, you can have this with anything, burgers, kebabs, barbecue chicken. So there you go and for under 200 calories you can enjoy in this dish.