How many calories are in pilaf with chicken, beef, lamb, pork and without meat, how to reduce calories

Calorie content of pilaf and BJU

There are many recipes for pilaf, which differ in the meat and herbs used in preparation.

Pilaf - the oldest dish on the planet

Main ingredients:

• Rice. On average, its calorie content is 340 kcal per 100 grams. High numbers are due to starch, which is easily converted by the body into sugar.
• Meat is perceived as the most nutritious. In fact, even with a fat layer, the ingredient is inferior to rice in this parameter. On average, there are 200-230 kcal per 100 grams. Yes, meat can add extra calories, but you can reduce the richness of the dish by selecting lean cuts.
• Oil, fat. These components add energy value. But the weight in the total mass is small if they are used without fanaticism.
• Spices. The share in calorie content is negligibly small.

The energy value of an average serving of pilaf is 150 kcal.

The table shows specific BZHU figures:

Recipe Rice with meat. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Rice with meat”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Rice with meat is 122.5 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Recipes for dietary and low-calorie dishes

If you cook pilaf from lean meat with a lot of vegetables, choose a type of rice with a low starch content, you will get the least high-calorie food.

It is better to use refined, purified oil for cooking or use methods for cooking that exclude its use.

Chicken pilaf in a slow cooker

A low calorie dish: 100 kcal per 100 grams.

Ingredients:

• Chicken breast – 500 g.
• Rice - 2 cups multicooker. Long grain contains less starch.
• Onions – 200 g.
• Carrots – 200 g.
• Garlic – 3 cloves.
• Seasonings to taste: turmeric, pepper, salt.

Preparation:

1. The meat is cut into pieces.
2. Onions and carrots are chopped.
3. The products are placed in the multicooker bowl and cooked for 5 minutes.
4. Spices are added and everything is thoroughly mixed.
5. Rice is added.
6. Water is poured in proportion to the total volume of the remaining ingredients 1:1.
7. Everything is stewed in the “Pilaf” mode for about 40 minutes.

Low calorie meal without meat

An even lower calorie dish: 70 kcal per 100 grams.

Low-calorie pilaf without meat

Ingredients:

• Rice – 200 g (preferably oblong).
• Carrots – 2 pcs.
• Onion – 3 pcs.
• Garlic – 1 head.
• Vegetable oil is the standard amount for frying.
• Seasonings to taste.

Preparation:

1. Vegetables are chopped (onions finely, carrots using a grater) and fried in vegetable oil.
2. Rice is added and lightly fried.
3. The mixture is placed in a deep metal thick-walled container, preferably a cauldron, and filled with water.
4. Garlic is added with cloves, seasonings and salt are added.
5. The dish is simmered covered over low heat until cooked.

Beef pilaf recipe

To prepare beef pilaf according to the recipe, you need the following ingredients:

• white rice – 1 kg
• onion – 300 g
• carrots – 300 g
• sunflower oil – 1 tbsp. l.
• beef – 0.5 kg
• salt – 1 tsp.
• water
• spices (ground black pepper, cumin, barberry, turmeric) - to taste.

Adding cumin, barberry and turmeric will practically not increase the calorie content of beef pilaf, but at the same time it will make it much tastier.

Step by step recipe:

• To prepare beef pilaf according to this recipe, cut the onions into half rings, the meat into large pieces, and the carrots into cubes. The Tajik recipe for pilaf with beef recommends cutting the carrots into strips (thin sticks).

Cut the meat into pieces

• Then pour the vegetable oil into a hot cast iron frying pan.
• Fry the onion in oil until golden brown.

Fry the onion until golden brown

• Then place the beef in the pan and fry until golden brown.

Fry the meat until golden brown

• After this, put the carrots in the pan and pour water into the container so that the liquid is 1 cm above the meat and vegetables.
• Add seasonings to the beef and simmer over high heat for 10-15 minutes. The cooking time for meat in beef pilaf recipes may vary, as it directly depends on its hardness and the size of the pieces.
• After the meat has been stewed, add rice, salt, pepper to it and fill it with water again - the level should be approximately 1.5 cm higher than the pilaf.
• Simmer the meat and rice, covered, over high heat for 20 minutes.
• Then we collect the rice in a mound, cover it with a deep plate, close the lid and leave to simmer over low heat for 30 minutes.
• After half an hour, remove the pan from the stove and stir the pilaf - those who are especially impatient can start eating immediately, but for a richer taste, leave the rice covered for another ten minutes. Bon appetit!

Good to know:

* To prepare tasty and affordable beef pilaf, you can use a thick-walled saucepan or cauldron/wok instead of a cast-iron frying pan.

* Rice should be washed before preparing the dish; some compilers of beef pilaf recipes even recommend soaking it for 30-60 minutes in warm water.

* In Uzbek cuisine, in addition to vegetable oil, pre-melted lamb lard is added to the dish, but the calorie content of pilaf with beef in this cooking method increases significantly.

* Pilaf with beef, the recipe for which we gave above, is significantly inferior in calorie content to the traditional version of the dish - with lamb.

How else can you reduce the calorie content of a product?

A few tips to help further reduce the energy value of pilaf:

• To prepare dietary pilaf, it is not necessary to choose lean meat. You can prepare it yourself by carefully removing the fat. This method will remove up to half the calories.
• Instead of vegetable oil, it is better to use olive oil and under no circumstances use lard.
• When cooking, use a minimum of spices. Instead of the usual salt, use soy sauce.
• Use long grain oblong or brown rice. You can even try making pilaf from black “wild” rice. All these varieties have lower starch content.
• Prepare the dish without oil or fat , steamed or in a slow cooker.
• Add more vegetables to the pilaf. This will not spoil the taste, but will seriously reduce the fat content and make the dish more juicy. Adding mushrooms will reduce the mass fraction of meat and will not affect the taste. Garlic, tomatoes, potatoes - Indian version.
• You can use chickpeas instead of rice. Cereals contain a lot of potassium and calcium. In terms of the amount of protein per 100 grams, it surpasses buckwheat - 14 versus 19. Using this legume, it is recommended to make pilaf without meat or reduce its amount.
• Replace meat with dried fruits.

Be sure to read: How many calories are in lavash: what does it depend on, the calorie content of 1 sheet and per 100 grams, is it possible when losing weight?

The product prepared using the listed life hacks has all the beneficial properties of the traditional one.

Pilaf is also rich in potassium, vitamins A, B and C, fiber, it contains iodine and other useful substances. Even one of the fattiest varieties of the dish, pork pilaf, can be made leaner by following these instructions.

Features and energy value of each type of rice

Various varieties appeared in stores and supermarkets, and people were confused - which one is better, and therefore healthier.

The variety of varieties is pleasing to the eye: there are steamed, red, and white, and even several types of brown, as well as the usual long-grain and short-grain rice. How many calories are in different types of rice are presented in detail in the table.

Due to the different calorie content of cereals, you can create a variety of healthy and tasty dishes by combining them with different additives. Wild species with low calorie values ​​can be combined with fatty varieties of fish or meat, and high-calorie long-grain rice can be diluted with lean varieties of fish or dietary meat.

Rice product with various additives

If you add other ingredients to the rice, it will be a finished dish, and not just a side dish. By improvising with ingredients, you can get delicious dishes of Russian, Italian, Japanese cuisine, as well as vegetarian and dietary ones.

Rice cooked with additives has a different calorie content than components that were cooked separately from each other. The caloric content includes oil and other ingredients that go into the dish. The table shows the calorie content of the components that are usually added to rice.

Oil has a huge calorie content, but only up to 5% of it can be added to rice, unlike other dishes, which are flavored with at least 20% of it, so the finished dish has a low calorie content. The calorie content of a dish with additives increases depending on the cooking method. Boiled it will be much lower than fried.