Pilaf – 9 recipes

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Classic pilaf is a high-calorie dish that can hardly be included in the diet. On average, its calorie content is about 360 calories per 100 grams, and sometimes even more. In addition, this is a fatty dish, because it is prepared on fatty meats – lamb or pork, and it takes a lot of vegetable oil to fry vegetables.

But you can find a way out of any situation – and prepare pilaf, which will be low-fat and low-calorie! Such a pilaf is not only possible but also needs to be included in your diet! How to do it?

  • firstly, fatty meats should be discarded. Lamb and fatty pork is not the best option if you are on a healthy diet. It is best to replace these types of meat with chicken (we use fillet, it contains very few calories), turkey, veal, and beef. Even if you take lean pork, then already reduce the calorie content of the finished dish!
  • secondly, you need to very strictly monitor the amount of vegetable oil. On average, up to 50–70 grams of oil can go on a classic pilaf, but 100 grams of this product contains as many as 899 calories! For the preparation of diet pilaf, one tablespoon of vegetable oil is enough for you. When frying vegetables or meat, it is also important to use a non-stick pan.
  • pilaf can be prepared not only from ordinary rice. If you are on a diet, you can replace white rice with brown or brown. Although the calorie content of such rice is the same as that of white, there are many more useful substances. Wild rice is an ideal source of fiber, which you need if you want to lose extra pounds.

Another great way to cook healthy plov is to use bulgur! It also contains a lot of coarse fiber and fiber!

  • If for some reason you do not eat meat, then remember that an excellent dietary pilaf is obtained with seafood. You can use shrimp, squid, mussels, and any other sea cocktail. Seafood contains few calories and fat, but at the same time, they are a source of protein, which the body needs when losing weight!
  • Do not forget about vegetables! With any vegetable mix, you can make pilaf. I especially want to highlight the mushrooms! Healthy pilaf with mushrooms is tasty and low-calorie!
  • To make the pilaf delicious, do not forget about spices – Zira, barberry, turmeric, saffron, pepper, and others. Put your favorite seasonings to your taste.
  • And of course, garlic! Just one head of garlic will make your pilaf fragrant!

Healthy bulgur pilaf with chicken

For this dish you will need:

300 grams of chicken, is the lowest calorie. You can also use a turkey. Wash meat, cut it into pieces. And send to the pan to stew in their own juice.

1 glass of bulgur.

1 medium onion. We clean and finely chop.

1 medium carrot. Three on a fine grater.

Salt and spices to your taste.

As soon as the meat is stewed, we send the onions and carrots to the pan. Let’s soften a little. You can add 1 tablespoon of olive oil. But do not forget to take this into account when counting calories. Fry for several minutes, then pour bulgur and pour water. You will need 2 glasses of water. Salt and pepper to your liking. Cover and cook over low heat until cooked. Healthy pilaf from bulgur on top can be sprinkled with any greens.

Bulgur pilaf recipe with mushrooms

For this recipe, prepare the following ingredients:

150 grams of mushrooms. Any mushrooms can be used, in our case, these are champignons. Rinse them well so that there is no sand, and cut them into pieces.

150 grams of bulgur.

1 medium carrot. Wash, clean, and rub on a medium grater.

1 onion. We clean and shred.

1 tablespoon of vegetable oil.

Salt and spices to your taste.

This mushroom diet pilaf cooks really fast! First, fry mushrooms in vegetable oil, then put onions and cook until it becomes transparent. Now it’s time to add the grated carrots and pour it all with 100 ml of water and let it stew so that the carrots become soft. Put bulgur. Add more water so that it covers 1 cm bulgur, salt, and pepper. Preparing such a pilaf quickly!

Diet pilaf without frying

You will need:

200 grams of rice. In this recipe, it is best to use steamed rice, then your pilaf will turn out to be much tastier. We wash the rice.

200 grams of chicken. Dice.

1 carrot. Cut into cubes.

1 onion, finely chopped.

Salt and favorite spices to your taste.

450 ml of water.

Put the chicken fillet in the pan and fill it with water. As soon as the water boils, be sure to remove the foam and then add the rest of the ingredients. Cook for about 7-8 minutes. Such a dietary pilaf without oil can be safely included in any menu for weight loss.

Pilaf with chicken 

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For this recipe you will need:

200 grams of brown rice. It is ideal for a diet. We wash it with water. You can soak the rice for 30 minutes.

200 grams of chicken. Better use chicken fillet. Wash and cut into pieces.

2 medium carrots. You can add more if desired. Cut the carrots into large pieces.

1 onion. Finely chop it.

1 tablespoon of olive oil. You can use any other vegetable oil.

1 head garlic

Salt and spices to taste.

On one spoon of vegetable oil, fry the onion a little, then add the pieces of chicken there. Fry. We put carrots and favorite spices, add water, as well as whole garlic. Stew for about 15 minutes. Then we put the rice and some more water so that it completely covers the rice. Cook for 20 minutes. After this, you can leave the pilaf with chicken for another 20 minutes to insist.

Pilaf with beef

Image by Galina Afanaseva from Pixabay

Prepare the following ingredients:

500 grams of beef. To make diet pilaf with beef really low-calorie, you must first boil the meat. Then you will not need to fry it and you will not have to add a large amount of vegetable oil to the pilaf. Boil the meat until fully cooked in salted water. On average, it will take you about 2 hours to make the beef soft. Then we take out the meat and disassemble it into fibers.

1 glass of rice. We rinse.

1 medium onion. We clean and finely chop.

1 large carrot. It is best grated on a coarse grater.

1 tablespoon of vegetable oil.

Salt and spices to taste.

Pour the vegetable oil into the pan and put the onions. Fry. Then add the carrots and cook for a couple of minutes. We put the meat and add a little water so that you can stew the vegetables. Cook for 10 minutes. At the very end, we put rice, salt, and spices. Fill with water and simmer until tender.

Pilaf recipe with bulgur and meat

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

300 grams of lean pork. Wash, cut into small pieces. We send the meat to the pan and fry on 1 tablespoon of vegetable oil. Then fill with water and simmer for 1 hour.

150 grams of rice. We rinse it under running water.

1 medium carrot. Rub on a medium grater.

1 onion. Shred.

Salt and spices to taste.

As soon as the pork is stewed for an hour, add vegetables and rice. Fill with water and cook until the water evaporates.

Seafood pilaf diet

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For this delicious dish you will need:

500 grams of shrimp. Boil them in salted water for 2 minutes.

1.5 cups of rice. You can use brown rice. Boil it separately in salted water until half-ready.

1 carrot. Wash, clean, and rub not a grater.

A stalk of celery. Wash and cut into small pieces.

1 tablespoon of olive oil.

Salt and spices to taste.

2 glasses of vegetable stock.

In a cauldron, pour a spoonful of olive oil, put shrimp and chopped vegetables, and fry for several minutes. Then we add rice, fill with vegetable broth, put spices, and cook until tender! Dietary shrimp pilaf is ready!

Dietary pilaf with dried fruits

Photo by Kawin Harasai on Unsplash

If you are looking for a tasty and healthy dessert, then you will definitely like this option:

1 glass of rice. Fill with water and let it brew for 30 minutes.

100 grams of raisins. It is best to use raisins of different varieties, then your dish will be tastier. Pour raisins with cold water and let them brew.

6 pcs dried apricots and 6 pcs. prunes. They also need to be filled with water. Then you need to cut dried fruits into strips.

Some butter. It will be needed to lubricate our tank.

Honey. If you want a sweet dessert, you can add honey to your taste.

2 glasses of water.

For starters, lubricate our container with butter. Then we lay out a layer of dried fruits. Pour rice on top and gently pour water. As soon as the water boils, reduce the heat and cook until tender.

Diet pilaf in a slow cooker

You can cook this diet dish in a slow cooker, then you do not need vegetable oil at all:

250 grams of chicken or turkey. Wash and cut into pieces.

150 grams of bulgur.

1 medium carrot. We clean and grate.

1 onion. Finely chopped.

5 tablespoons of tomato juice.

Salt and spices to taste.

Head of garlic.

Spread the meat in a slow cooker and set the mode to “Frying”, cook 10 minutes. Then put onions, carrots, rice, tomato juice. Pour with two glasses of water, put salt and spices to taste. We transfer to the Pilaf mode. The finished dish can be sprinkled with herbs.



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