| MEDI CRISPY RICE SALAD |
Crispy rice salad trend but make it lower in calories, lower in carbs, and higher in protein! The crispy rice is mixed with finely crumbled tofu to give you all the crispy goodness you want with the balance you need.
Recipe Note
With the "Low Calorie Recipe Series" I have been trying to keep the servings of all recipes under 400 calories. This is a lower number than many of us need, but because I am trying to cater to many, I think this number is a good place to start. That being said, sometimes I will add a little something extra to my meal prep, like in this salad, I added olives. It was a delicious addition, but it also boosted the calories to closer to 420 calories. Not a huge difference, but just enough. So.. I've left the olives out and added them at the end as "optional", you do you.
Recipe makes 4 servings
Macros per serving:
389 cals - 13g fat - 45g carbs - 23g protein
Ingredients
350g extra firm tofu, crumbled really well
1 cup cooked rice, this rice is my absolute favouriteeeee!!
1/4 cup sun dried tomatoes with the oil, chopped well
2 tbsp balsamic vinegar
1/2 tsp salt
2 cups canned chickpeas, drained and rinsed
1/2 cup banana peppers
1/2 red onion, sliced thin
1 cup cherry tomatoes, sliced
8 cups lettuce
1/3 cup pre-made hummus
1/3 cup apple cider vinegar
1/2 cup olives, optional, see recipe notes
Recipe
Preheat the oven to 375 F and line a large baking tray with parchment paper. Set aside.
To a large mixing bowl add: crumbled tofu, cooked rice, chopped sundried tomatoes (with the oil), balsamic vinegar, and salt. Mix everything together really well.
Pour the mixture across the prepared baking tray in a thin layer.
Bake until crispy. This should take 16-22 minutes, depending on your oven. You can toss the mixture around once in the middle so everything gets equally crispy.
Allow to cool completely.
Prep all your vegetables by slicing into bite side pieces: banana peppers, onion, tomato, lettuce, and olive if using.
Divide the vegetables and 1/2 cup chickpeas each, across four bowls or meal prep containers.
Top with the crispy tofu rice.
Dressing
Add the hummus and apple cider vinegar to a small bowl and whisk to combine. You can add additional seasonings or just black pepper if desired.
If salads are for meal prep you can add the dressing to the bottom of the containers and build the salads on top, keep the crispy tofu rice on the very top. Alternatively keep the dressing in a separate container until ready to eat.
Salads should keep in a sealed container in the fridge for up to 4 days. Enjoy!
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Balsamic Bac'un Salad from the High Protein Lunch Ebook.
