We prepare dietary pilaf with beef, mushrooms, turkey, chicken or seafood

In Asian cuisine, pilaf is considered the oldest and most popular dish. Over time, traditional cooking recipes have changed. The peoples of the Caucasus, India, and Turkey made their contribution. Pilaf cooked with meat is considered a high-calorie dish. However, for fans of proper nutrition, recipes for low-calorie dietary pilaf have been created.

How is pp pilaf different from regular pilaf?

Firstly, the amount of oil. One of the secrets of any pilaf is not to skimp on vegetable oil. But with dietary interpretations, you can get by with one tablespoon. When cooking, be sure to use non-stick cookware - this makes it possible to reduce the amount of oil to a minimum.

Secondly, you need to choose the “right” meat. Traditional pork and lamb are not the best options. So, let's take the usual chicken fillet, turkey or veal (it takes a little longer to cook). You can also cook pilaf with shrimp and other seafood . Finally, instead of traditional white rice, you can use brown or brown rice, as well as bulgur.

When preparing any pilaf, do not forget about spices and garlic - everything here is the same as with classic recipes, there are no restrictions. Stock up on barberry, cumin, saffron and turmeric.

Here are some of the best diet pilaf recipes.

Diet pilaf. 2000 years at lunch

Did you know that pilaf is the oldest oriental dish and dates back more than 20 centuries? During this time, there were many options for its preparation.

And it’s not without reason that people fell in love with pilaf. Well, you must admit that among us there are a large number of pilaf lovers. The traditional recipe for the dish involves using meats such as lamb or pork.

However, they are quite high in calories and are not suitable for those who want to lose weight or are accustomed to eating healthy.

Dont be upset! There is always a solution: preparing delicious pilaf from vegetables, chicken, turkey or beef is quite simple (from the point of view of doctors, these are the types of meat that have dietary properties).

In the article I will talk about the choice, benefits and harms of rice, give the recipes I found for pilaf to maintain a figure, and also give some useful recommendations.

Original recipe without rice or any other grains

Before moving on to the recipe itself, I want you to take a close look at the photo below. What do you see? A plate of delicious pilaf, isn’t it? In fact, there is no rice or other grains at all ! This is a unique dietary analogue of the famous dish, which is cooked with cauliflower! His kbju is so low-calorie and low-carbohydrate that this pilaf can be safely eaten for dinner even by those who are currently losing weight.

Nutritional value per 100 g:

1. Calories: 60,6
2. Proteins: 8
3. Fats 1,4
4. Carbohydrates: 4

Ingredients:

• cauliflower – 1 kg
• carrots - 150 g
• onion - 120 g
• chicken fillet – 500 g
• garlic - 2-3 cloves
• salt, pepper - to taste
• spices for pilaf - 1 tsp.
• olive oil 1 tbsp.

Cooking method:

Preparing everything is not difficult at all. First of all, in a thick-bottomed saucepan, sauté the garlic in olive oil.

Then add finely chopped onion and diced carrots. Simmer until golden brown. Don't fry, but rather stew - we have recipes for healthy, proper nutrition here!

Add chicken fillet, cut into small pieces. Simmer with vegetables for 5 minutes, stirring.

Grind the cabbage in a chopper or grate it. It’s convenient that you don’t have to divide it into inflorescences or cut off too much. Just cut the whole “bouquet” into convenient pieces and chop it!

Add cabbage to the pan, add spices, salt and pepper. Simmer for 10-15 minutes under the lid and turn off. Leave to brew for another 10-20 minutes.

PP pilaf with chicken and rice

This version of dietary pilaf is prepared with rice. However, I advise you to take brown instead of white, as it is much healthier. But you see for yourself, you can do an ordinary one.

KBJU per 100 g: 116/7.5/2.8/13.7

To prepare it you will need:

• non-deodorized vegetable oil - 1 tbsp.
• chicken fillet – 1 pc.
• brown rice - half as much as fillet
• carrots - the same amount as rice
• onion – 1 pc.
• salt, spices
• raisins - a handful.

How to cook:

1. We wash the rice and leave it to dry. When rinsing, the water should become completely clear. So, we wash it 3-5 times. Dry on a paper towel.
2. We cut the carrots into strips. To do this, first cut it into circles, then turn it into straws.
3. Place a wok with oil on the stove. While everything is warming up, chop the onion. Pour oil to the very bottom of the wok. We put onions. If you have veal or lamb instead of fillet, first fry the meat, only after it add the onion. But the fillet can be placed immediately after the carrots.
4. When the onion is slightly browned, add the carrots to it. Reduce the fire. Let's boil the water. If you have ready-made broth, you can use it, just bring it to a boil first. We cut the fillet.
5. As soon as the carrots are browned, put the fillet in it. It is better to fry the spices together with fillet and vegetables.

6. After the spices, it’s the turn of the rice; we also stew it with meat and vegetables for about 5 minutes. You can add raisins. Stir and add broth or water. The liquid should cover all components.

7. Set the fire to maximum. Salt and add a whole clove of garlic (you can have it in the peel),
8. When it boils, set the power of the stove to minimum. After three quarters of an hour you can turn it off.

Bulgur pilaf in a slow cooker

Bulgur is an indispensable grain for fans of pp-cooking, many appreciate it (here is a selection of simple cooking recipes). It is also suitable for diet pilaf recipes. We will cook it in a slow cooker.

KBJU per 100 g: 141/6.3/2.4/23.5

We need:

• chicken breasts – 2 pcs.
• raisins – 150 g
• vegetable oil – 1 tbsp
• salt - to taste
• turmeric – 1 tsp.
• garlic – 3-4 cloves
• spices for pilaf
• onions – 2 pcs.
• carrots – 3 pcs.
• khmeli-suneli
• bulgur – 3.5 tbsp.

Cooking steps:

1. Cut the onion into cubes and carrots into strips. We also cut the fillet into cubes. We wash the bulgur three times. Turn on the frying mode of the multicooker.

2. First, onions and oil are sent there. After 3 minutes it’s the carrot’s turn. After 15 minutes, add the fillet, spices, raisins and salt. We wait 8 minutes and add bulgur and garlic.

3. Pour boiled water (800ml) through a slotted spoon. We set the “pilaf” mode for 35 minutes. Let it brew and invite everyone to dinner!

Low-calorie pilaf in a frying pan

A similar pilaf can be easily prepared in a frying pan, preferably in a wok. The set of products is similar, it's just a matter of personal preference.

KBJU per 100 g: 93.7/9.6/1.2/9.5

To prepare we take:

• bulgur – 400 g
• turmeric
• any natural seasoning for pilaf – a tablespoon
• carrots – 400 g
• garlic – 5 cloves
• barberry
• onion -300 g
• olive oil – 1 tbsp.
• chicken – 1 kg.

Let's prepare it like this:

1. Pour oil into the wok and wait until it warms up. Add onion and simmer until golden brown. Add carrots. Cut the chicken into pieces and add to the onion. Simmer over high heat, mix everything.

2. Add spices and salt. Fill with water. Reduce heat and simmer for 10 minutes. Pour in the bulgur, fill it with water so that it covers the grain on your finger. Insert garlic. Simmer for a third of an hour under the lid.

3. Mix. Add salt and pepper, let it warm up over low heat. This is such beauty.

Lenten vegetarian pilaf

Vegetarians are people too))) In general, it is quite possible to combine proper nutrition and vegetarianism, although it is not easy to do. PP pilaf with mushrooms and brown rice is an excellent example of this combination. The recipe is also suitable for those for whom the word “fasting” has a lot of meaning. We will cook it in a slow cooker.

KBJU per 100 g: 92/3.1/1.8/16.2

For preparation you need:

• brown rice - 0.5 kg
• royal champignons (or other mushrooms) – 0.5 kg
• bulb
• carrots – 2 pcs.
• vegetable oil – 1-1.5 tbsp.
• garlic – 5 pcs.
• salt, spices for pilaf
• black pepper
• turmeric
• boiling water – 900-1000 ml.

How to do:

1. Soak the rice, and at this time set the multicooker to frying mode. Chop the onion and cut the carrots into strips. Place them in a multi bowl.
2. We cut the mushrooms into 4 parts and send them there too. Mix everything. Add all the spices and salt and fry for 4-5 minutes.

3. Strain and wash the rice. Place in a slow cooker. Pour boiling water over it. We set it to “pilaf” mode. Then add the garlic and set it to the same mode again. Cook, covered, for 30 minutes.

How to cook pilaf in a slow cooker with beef: housewife secrets

• It is better to cut the meat into equal-sized pieces. Do not cut too finely, otherwise the meat will overcook, dry out and become tough.
• If, before adding rice, you add tomatoes, garlic and chili peppers chopped in a blender to the meat, the pilaf will get an interesting spicy and sour taste.
• Water can be replaced with meat or vegetable broth; pilaf will only benefit from this.
• In addition to the classic recipe for a mixture of spices for pilaf, you can add saffron, savory, and barberry. Experiment, the main thing is not to overdo it with the total amount of spices.

Red rice pilaf in the oven

Red rice is a rare thing, but worthy of the attention of a true food lover. And I suggest making pilaf with this grain without any vegetable oil at all. It's easy if you cook it in the oven! The main thing is to find a comfortable heat-resistant form. Thick-walled ceramic and cast iron are good for such purposes.

KBJU per 100 g: 103.7/10.4/2.2/9.1

To prepare we take:

• red rice – 150 g
• carrots - the same amount as rice
• chicken drumsticks with bones – 450 g
• bulb
• garlic, spices, salt.
• water - 300 ml.

Description of cooking:

1. We wash the rice three times, remove the skin from the drumsticks, we don’t need excess animal fat with its calories. Cut the onion and carrots. We put the vegetables in a baking dish, red rice on them, and drumsticks on top.

2. Mix water with spices and pour into the mold. Preheat the oven. Cover the form with foil.

3. Place in the oven. Bake for about an hour at 180 degrees. It turns out crumbly, aromatic, very appetizing!

Diet pilaf in the oven with chicken

Ordinary pilaf (pretending to be Uzbek). But for those who are ogre... Ordinary pilaf (with pretense of Uzbek). But for those who limit themselves to fatty, fried and spicy foods. Preparation: Cut the onion into half rings or rings or whatever you like. We grate the carrots (not the Uzbek version - they don’t use a grater). Fry for 2-3 minutes. onion, then add carrots and another 2-3 minutes.

We cut the chicken fillet (what size you like), I used 2x2 cm and add it to the onions and carrots. And fry everything together for another 10-15 minutes over low heat.

When it was ready, I used a slotted spoon (allowing the excess oil to drain) to transfer everything into a deep frying pan.

I have a cauldron - an indispensable thing for pilaf. But whoever doesn’t have it, don’t be discouraged. A thick-walled deep frying pan is quite suitable (at this moment you can conjure with all sorts of additives to the pilaf). I just add garlic - either finely chop it or crush it in the “apparatus”, salt and seasoning for pilaf. Following. Pour rice (well washed, of course) onto the fried onions, carrots and fillet pieces, level it and slowly pour in 1.5-2 cm of water. higher than rice. And put it in a preheated oven (200 degrees) for 40 minutes. You can control the process as you go. If the rice on top is a little dry, it’s not a problem. When mixed, let the pilaf “reach” under the lid.

Here he is! Not very fatty, without overheated oil, in general it is suitable for ulcer sufferers and teetotalers. They also love pilaf.

Preparation: Cut the onion into half rings or rings or whatever you like. We grate the carrots (not the Uzbek version - they don’t use a grater). Fry for 2-3 minutes. onion, then add carrots and another 2-3 minutes.

We cut the chicken fillet (what size you like), I used 2x2 cm and add it to the onions and carrots. And fry everything together for another 10-15 minutes over low heat.

When it was ready, I used a slotted spoon (allowing the excess oil to drain) to transfer everything into a deep frying pan.

I have a cauldron - an indispensable thing for pilaf. But whoever doesn’t have it, don’t be discouraged. A thick-walled deep frying pan is quite suitable (at this moment you can conjure with all sorts of additives to the pilaf). I just add garlic - either finely chop it or crush it in the “apparatus”, salt and seasoning for pilaf.

Following. Pour rice (well washed, of course) onto the fried onions, carrots and fillet pieces, level it and slowly pour in 1.5-2 cm of water. higher than rice. And put it in a preheated oven (200 degrees) for 40 minutes. You can control the process as you go. If the rice on top is a little dry, it’s not a problem. When mixed, let the pilaf “reach” under the lid.

Here he is! Not very fatty, without overheated oil, in general it is suitable for ulcer sufferers and teetotalers. They also love pilaf.

Pilaf with barley beef

Veal or beef are meats that are also suitable for pp recipes. But many people like it less than the popular chicken - it’s difficult to cook beef so that it’s tasty. But in pilaf it always “looks” good. Especially in combination with pearl barley.

KBJU per 100 g: 92.5/9.5/2.1/11.9

To prepare we take:

• veal – 150 g
• carrots – 100 g
• pearl barley - 75 g
• dried red bell pepper, dried garlic, salt, spices
• water – 170 ml
• vegetable oil – 1\2 tbsp
• onion – 50 g.

How to cook:

1. We cut the veal into pieces approximately the size of a hazelnut. Turn on the multicooker to baking mode - the meat should be stewed. You can cook it in a regular frying pan.
2. Wash the pearl barley, chop the onion and carrots. Add vegetables to meat. Fry, add oil.
3. When the vegetables and meat are fried, add seasonings and add water. Mix. Add cereal and level. We turn off the “baking” function and switch to the “pilaf” function. Cook for 35 minutes.

Recipe for pilaf with bulgur and meat

This bulgur pilaf with pork, the recipe for which we offer, can be included in the menu, since we will not fry the meat too much.

• 300 grams of lean pork. Wash and cut into small pieces. Place the meat in a frying pan and fry in 1 tablespoon of vegetable meat. Then add water and simmer for 1 hour.
• 150 grams of rice. We rinse it under running water.
• 1 medium carrot. Grate on a medium grater.
• 1 onion. Let's chop.
• Salt and spices to taste.

Once the pork has simmered for an hour, add the vegetables and rice. Add water and cook until the water evaporates.

Diet recipe with seafood

Any seafood is ideal for proper nutrition and weight loss! They contain a lot of protein, but almost no carbohydrates and fats. Do you remember that we already discussed this issue when we were preparing mussels? For our special pilaf recipes, seafood can and should also be used. This recipe contains mussels, but any others (squid, shrimp, etc.) can be safely used. It turns out very tasty. But the main secret here is to cook seafood so that its meat remains tender and juicy.

KBJU per 100 g: 97.2/4.6/1.7/13.3

For a large campaign you will need:

• brown rice - 500 g
• peeled boiled-frozen mussels – 400 g
• carrots - 2-3 pcs.
• onions - 2-3 pcs.
• dill, parsley
• vegetable oil - 1.5 tbsp.
• garlic, thyme, Provencal herbs, hot pepper, salt - to taste.

We prepare in several stages:

1. We chopped onions and carrots, as in previous recipes, that is, onions - into cubes, carrots - into strips. Stew first the carrots in a deep cauldron, then the onions.

2. Boil the rice in water separately. Here are all the nuances of cooking. We leave the mussels on the table to just defrost.

3. Mix prepared rice, mussels, chopped garlic, herbs in a cauldron with stewed vegetables. Salt, pepper, add spices. Leave on low heat under a closed lid for 15 minutes. If necessary, stir a couple of times. Now the pilaf with mussels is ready.

Vegetable diet pilaf recipe

Ingredients for preparation:

• rice cereal;
• carrot;
• onion;
• Bell pepper;
• zucchini, eggplant;
• celery stalk;
• olive oil;
• parsley and dill;
• spices for pilaf, salt.

Cut the prepared vegetables into cubes and fry with salt and spices. Transfer the vegetable mixture to a cauldron or multicooker container. Place washed rice on top. Pour boiling water one and a half centimeters above the contents. Cook over moderate heat for thirty-five minutes. Add greens before serving.

Secrets of delicious low-calorie pilaf

Feel free to add frozen vegetable mixtures to your pilaf. If desired, you can replace part of the cereal with them.

Experiments with spices and seasonings are welcome! They greatly influence the final taste of the dish.

As you can see, pilaf can be completely adjusted to the laws of proper nutrition. Experiment and you will succeed.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).