Shawarma recipe 1 pc. Calorie, chemical composition and nutritional value.

In recent years, the world has been divided into those who preach an active lifestyle and those who are more interested in a career, for which they are ready to sacrifice a lot. For this reason, fast food or fast food is very popular today. Street eating is the norm today, because it is a good way to satisfy your hunger, spending just a few minutes and spending a small amount of money. One of the most popular fast food dishes is shawarma - a traditional oriental dish that includes pita bread, flatbread and a filling consisting of meat and vegetables, flavored with mayonnaise and other sauces, seasonings and spices. In addition to the passion for fast food, many are interested in eating healthier, and the question of how many calories are in shawarma is quite logical, especially when it comes to those who are trying to avoid extra pounds.

Directions

Shawarma with pork

IngredientsDirections

Table 1

And a little about secrets.

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

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Calculation of caloric content of a recipe per 400 grams

The calculation of the calorie content of 400 grams of the recipe is based on the summarized indicators of BZhUK (abbreviation: proteins-fats-carbohydrates-acid) ingredients from table (1) involved in the preparation. The data was taken from the database of the “products” section of the website and brought into line with the final yield of the dish (net).

In our example, proteins are involved - 37.9 grams, fats - 74.28 grams and carbohydrates - 44.28 grams, contained in 400 grams of the recipe. Next we perform the calculation:

Energy value of 400 grams of recipe = 37.9 (proteins)*4 + 74.28 (fat)*9 + 44.28 (carbohydrates)*4 = 151.6 + 668.52 + 177.12 = 997.2 kcal

How to cook?

There is no secret in the preparation of this dish. If you have ever bought shawarma from a tray, then the entire process of forming a portion happened before your eyes. To dilute the flavor of the filling, you can use any ingredients you have on hand:

• White cabbage;
• fresh or canned cucumber;
• fresh tomatoes;
• Korean carrot;
• greens, lettuce;
• onions (fresh or pickled);
• cheese (different types);
• mushrooms (marinated or fried);
• garlic;
• French fries;
• pickled beets;
• canned corn;
• crab sticks;
• boiled eggs;
• sauces based on sour cream, mayonnaise or other dressings, such as pesto or guacamole.

Each ingredient has its own energy value. If you look at the composition as a whole, it is quite balanced. Meat provides proteins and fats, vegetables provide carbohydrates. The latter also contain a lot of vitamins.

A similarity to shawarma can be found in the cuisines of a number of eastern countries. Dener kebab, shawarma, even burritos are still the same shawarma. In Muslim countries, instead of the usual kritsa and pork, camel meat and lamb are used, and the Israelis add turkey or chicken meat. You can prepare fish shawarma using, for example, smoked salmon, canned tuna, or whatever you like. There is also an emphasis on spices and seasonings, which gives the dish an original taste and aroma.

The packaging for shawarma - lavash - also differs. The thin sheet of lean dough we are used to is Armenian lavash. Its production requires only wheat flour, water and a pinch of salt. By the way, calorie content is 275 kcal per 100 g. Barley flour reduces calorie content to 218.

But Georgian lavash or flatbread is already fluffier. In addition to the mentioned water, flour and salt, yeast is added to the dough. What’s noteworthy is that both Armenian and Georgian lavash are baked without adding oil. They are ideal as “dietary” bread. However, you should not overuse it.

Calorie calculation for 100 grams

As an example, we will calculate a portion equal to 100 grams - this is one of the standard weight measures that determines the total calorie content of a product or recipe.

The easiest and most universal option (suitable for calculating any volume of a product or ready-made dish) is to calculate by multiplying the resulting calorie content (400 grams) by a factor of 0.25, which is the result of division (100 g / 400 g).

Calorie content of 100 grams of serving = 997.2 * 0.25 = 249 kcal.

In addition, in the same way you can calculate the content of BZHU in the composition of a portion:

1. Protein = 37.9 * 0.25 = 9.475 ≈ 9.5 g.
2. Fat = 74.28 * 0.25 = 18.57 ≈ 18.6 g.
3. Carbohydrates = 44.28 * 0.25 = 11.07 ≈ 11.1 g.

9.5 * 4 + 18.6 * 9 + 44.4 * 4 ≈ 250 kcal

Our calculated calorie content is more than 50, but less than 250 kcal, which means that shawarma with pork is a medium-calorie dish with a high protein content, fats and an average level of carbohydrates.

Step-by-step recipe for chicken shawarma based on Armenian lavash

Let's look at the simplest recipe for making chicken shawarma. For one serving you will need the following ingredients:

• sheet lavash – 1 pc. – approximately 50 g;
• boiled chicken breast – 50 g;
• Korean carrots – 50 g;
• fresh tomato – 10 g;
• fresh cucumber – 20 g;
• classic mayonnaise – 20 g.

Preparation:

1. The chicken should be boiled in lightly salted water. The finished fillet is cooled and chopped into thin strips.
2. Fresh vegetables are washed and cut. Tomato – in thin slices, preferably in half rings. Chop the cucumber into strips.
3. Place all ingredients into bowls. This will make it more convenient to collect as much as you need.
4. On the work surface of the kitchen table, unfold a sheet of pita bread horizontally.
5. Stepping back from the edge, apply a little mayonnaise.
6. Now the prepared products for the filling are stacked in layers: chicken, carrots, cucumber and tomato. You can lightly apply mayonnaise between layers.
7. Now let's wrap it up. First the top and bottom edges, then wrap the filling in pita bread like a roll. Proceed very carefully, as the lavash sheet is quite thin and can break through.
8. To give it an appetizing crust, place the rolled pita bread in a sandwich maker for a few minutes. Or you can fry in a grill pan on both sides (without adding oil). Or maybe with butter. Whoever likes it.

This dish will weigh 200 grams. And your body will receive approximately 350 kcal. As a lunch snack, chicken shawarma is an ideal option. Immediately meat, salad, and a piece of bread.

Portion too small? Then here is another recipe for chicken shawarma.

Ingredients:

• chicken breast;
• fresh white cabbage;
• cucumber;
• tomato;
• clove of garlic;
• mayonnaise;
• ketchup;
• Armenian lavash.

Preparation:

1. We proceed with the meat as in the previous recipe.
2. Tomato and cucumber are cut in the same way. Finely chop the cabbage. It will take a little.
3. Squeeze the garlic into the mayonnaise.
4. The sauces can be mixed or used separately.
5. Collecting shawarma. Apply ketchup to a sheet of lavash. Then cabbage, chicken, remaining vegetables. Don't forget about the mayonnaise-garlic sauce.
6. Roll up the roll.
7. Usually, before eating, the dish is slightly heated in a frying pan or in the microwave.

One serving according to this recipe will contain approximately 350-400 g. But there will be fewer calories in this chicken shawarma - 150-160 kcal per 100 g.

Vitamin content

table 2

Shawarma with pork contains vitamins with high, medium and low levels, if we consider them according to the approved standards for the significance of the nutritional value of the dish.

At the highest level of importance in the food value chain are:

• C, takes part in the redox processes of the body, raises the tone of the body, strengthens the immune system.
• B1, required to normalize the nervous and muscular systems.
• PP, participates in the formation of hemoglobin.
• B6, participates in the metabolism of lipids and amino acids.
• B12 is involved in many metabolic processes in the body.

Vitamins at a medium level of importance include:

• A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of ​​the eye.
• B2, maintains body tone.
• B9, supports the hematopoietic and digestive system.

Vitamins of low content include:

• E, keeps the muscular system in good shape.
• B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.

Are there vitamins in shawarma

So, let's take a closer look at how shawarma can be useful.

• There are quite a lot of kilocalories in this dish, but it also has a high content of natural protein, which helps increase muscle mass for people who regularly exercise.
• But it is important to understand that shawarma is not recognized as a dietary dish and is not recommended for consumption by overweight people.
• If you are limited in diet, but want something similar, then feel free to prepare homemade shawarma from boiled chicken meat. This method of preparation will not harm the body.
• The dish contains a lot of fat-soluble vitamins and minerals, but also a lot of cholesterol, vegetable and animal fats, proteins and carbohydrates.

• If you limit the consumption of shawarma, then it can sometimes be given even to teenagers.
• Shawarma can even become a healthy food if you put the right, dietary and high-quality products in it.
• For example, if you bake the meat on the grill rather than fry it in a pan with oil, then the shawarma will become much healthier. By the way, it is important to know that fast food that you buy on the street contains layers of fat and is very high in calories.
• If you want to make shawarma more dietary, then use chicken, turkey and veal meat.
• If you use pita instead of pita bread, it is important to know that its shelf life is no more than twelve hours.

• Replace mayonnaise with sauces based on kefir, yogurt and sour cream. Replace ketchup with tomato sauce. This way your dish will be more beneficial for the body. By the way, ketchup and mayonnaise are not included in classic shawarma. Fast food sellers started doing this to save money.
• If you add a lot of fresh herbs and various vegetables, then shawarma will become not only tasty, but also mega-healthy. These ingredients won't add many calories, but will give the dish a different status. They will add vitamins and minerals, and also strengthen the immune system.
• If you add natural spices, they will play the role of natural antibiotics.

It is important to know that animal meat contains the following vitamins: B1, B2, B3, B6, B12, H, PP. But vitamins A and C are present in small quantities.

• Remember that high temperatures during meat processing destroy a certain percentage of vitamins. For example, during cooking, 30 to 50 percent of vitamins are lost. When frying - from 13 to 15 percent. And when canning - from 35 to 50 percent.

Homemade shawarma: delicious dietary recipes

Traditionally, shawarma is associated with high calorie content and does not belong to the concept of dietary nutrition. In practice, this dish can be prepared in completely different ways - dietary shawarma at home contains the right and healthy ingredients. It is radically different from the general ideas about fast food.

In this article we will look at whether it is possible to eat shawarma on a diet, the nuances of preparing this dish and the acceptable ingredients. Step-by-step recipes for fillings and low-calorie sauces will allow you to prepare delicious shawarma without harming your figure.

Sauce recipes

With garlic and kefir

A classic garlic sauce that goes well with different types of meat, seafood and vegetables. Ingredients needed to prepare the sauce:

Peel the garlic and chop thoroughly in a convenient way. Mix kefir, sour cream, herbs, garlic and spices. Mix thoroughly and add salt. Let the sauce sit for at least 30 minutes in the refrigerator.

White with cucumber

Delicate sauce with a refreshing taste goes perfectly with dietary shawarma recipes. List of required ingredients for this shawarma sauce:

Rinse the cucumber thoroughly and grate it on a coarse grater. Peel the garlic and then chop the cloves in a convenient way. Rinse the dill with water and dry on a paper towel, then finely chop. Mix all ingredients and let the sauce sit for about 1 hour before dressing the dish.

With Greek yogurt

Delicate thick sauce that complements the taste of dietary meat, vegetables and fresh herbs. To prepare it you need the following products:

Peel the garlic and then chop it in any way. Wash the lemon thoroughly under the tap and squeeze out the juice. Boil the potatoes until tender, unpeeled. In a separate container, mix vegetable oil, garlic and lemon juice until white. Then add yogurt to the mixture and mix everything thoroughly. Peel the boiled potatoes and mash them, gradually add mashed potatoes to the sauce until noticeably thickened. Add salt to taste and place the sauce in the refrigerator for about 1 hour.

Curry

This sauce will transform even the most bland and uninteresting filling, making the dish more spicy and original in taste. To prepare it you will need the following ingredients:

First, peel the garlic and puree it using a kitchen blender. If desired, the garlic can be grated using a grater.

Then mix sour cream, fermented baked milk and garlic mass, add curry seasoning and sea salt. Gently blend the arrogance in a blender. This sauce does not require infusion and can be used immediately after preparation.

Turkish with tomatoes

Far Eastern sauce with a tomato base will perfectly replace store-bought ketchup and become a real highlight of the dish. For preparation you will need the following ingredients:

Thoroughly peel the onion and then chop using a blender. Wash the bell pepper well, remove the seeds and stem. Chop the pulp as desired and then chop it similarly to the onion. Wash and chop the greens, add to the rest of the vegetables. Once mixed, add tomato paste, sea salt, coriander, pepper and olive oil. Whisk thoroughly again and let the sauce sit in the refrigerator for at least 2 hours.

The best options for low-calorie fillings

With chicken breast

Lavash with chicken and vegetables is a traditional version of shawarma for dietary nutrition. Chicken fillet is a valuable source of protein, microelements and amino acids, providing long-lasting satiety without extra calories. Required list of products for this filling option:

Wash the pepper thoroughly, peel and cut into strips. Similarly, cut the cucumber and tomatoes into thin slices. Boil the chicken fillet until tender and then chop into cubes. Next, peel and chop the onion, pour boiling water over it (to reduce bitterness). Then wash and finely chop the spinach leaves. Pass a clove of garlic through a press and mix with yogurt and a little salt. Mix all ingredients before serving.

Main conclusions

Street shawarma is a very high-calorie and fatty dish that is not allowed during a diet. However, there are low-calorie recipes made from the “right” foods that are in no way inferior to the traditional version. To prepare dietary shawarma you need:

Following these rules will allow you to prepare a nutritious and healthy version of shawarma. This dish quickly satisfies hunger, saturates the body with energy and new strength.

Do you often cook shawarma at home? Share your secrets of low-calorie dishes!

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