Shashank Sabniveesu

Recently, I asked Perplexity - “2 meals for 2 adults. Say 500-600 cal per meal is the goal.

Suggest something that includes broccoli, oven and rice if needed”

Perplexity said -

Here is an Indian-inspired vegetarian oven meals for two adults, each with broccoli and rice, in the 500-600 calorie range per serving. It offers balanced protein and micronutrients, using common pantry staples for

Ingredients (for 2 servings)

*1.5 cups cooked rice (brown or basmati)

• 250g broccoli florets (fresh or frozen)
• 100g paneer, diced
• 1 small onion (sliced)
• 1 tsp oil (for sautéing)
• 2 tbsp low-fat Greek yogurt
• Spices: cumin, turmeric, black pepper, salt, chili powder
• 1 tbsp shredded cheese, fresh cilantro for garnish

Steps

Steam or blanch broccoli till just tender. Sauté onion lightly in 1 tsp oil with cumin and turmeric Toss rice, broccoli, paneer, sautéed onion, yogurt, and spices in a bowl. Spread evenly in an oven-safe dish, top with a sprinkling of shredded cheese. Bake at 180°C (350°F) for 20–25 minutes, till warmed through and lightly golden on top. Finish with cilantro.

Nutrition per serving

~520 kcal, 22g protein, 12g fat, 75g carbs (adjust paneer quantity for macros)

Estimated Prep and Cook Times

• Prep Time - 10 min
• Oven Time - 20–25 min
• Total Time - 30–35 min