Pilaf is a famous Asian dish, which is traditionally prepared from meat, rice, vegetables and spices with the addition of fat. Original recipes use pork or lamb, but the nutritional value of a dish can be significantly “relieved” by preparing a diet pilaf with chicken. And if at the same time it is done in a slow cooker, then it is quite possible to reduce the oil content to a minimum or even do without it.
Diet pilaf
Of course, the combination of high-calorie fat with carbohydrate-rich rice is hardly a dietary food option. Animal fat in tandem with carbohydrates is converted to fat, which is then deposited under the skin of a person abusing such treats. This is also indicated by the caloric value of an Asian dish prepared according to the original recipe. For 100 grams of serving, it can reach as much as 500 kcal! As you know, for an adult who wants to lose weight, the average daily calorie intake is no more than 2000 kcal. Accordingly, with the use of only 300 g of such a treat, the limit will be almost exhausted. But this does not mean at all that one should forget about such a delicious and beloved dish. Dietary pilaf with chicken, cooked in a slow cooker, contains almost half as many calories, without compromising on the taste and benefits of the dish.
Pilaf meat
The main ingredient in pilaf is meat. And it, as you know, in nutrition and fat content is different. The most high-calorie is lamb. Pork is slightly inferior to him in this regard, while beef is even less nutritious. But the lowest calorie is chicken, in particular breast. 100 g of chicken contains only 150-180 kcal.
Rice for pilaf
Another required ingredient for making pilaf is rice, which is quite high-calorie (100 g of cereal contains 360 kcal). But when cooking rice absorbs water and boils, as a result, in 100 g of the finished dish, its nutritional value is not more than 150 kcal.
For cooking pilaf, classic round white rice is best suited.
But supporters of a healthy diet advise using brown rice, arguing that it contains many different trace elements, and it is more useful. The calorie content of such cereals does not differ from polished white. But the appearance and consistency of pilaf from such changes in its composition can seriously suffer. In this situation, each gourmet must determine for himself what is more important to him - the appetite and taste of pilaf or its usefulness.
Vegetables
The third important component of pilaf is vegetables. In the dietary version of this dish, they are very important. After all, they contain the minimum number of calories. In this regard, the more they are in pilaf, the stronger they "dilute" its calorie content. Traditionally, carrots and onions are added to the dish. According to the classic recipe, these vegetables are fried in large amounts of fat. But this is not a dietary option. You can, and even better, do without roasting at all or fry with a minimum of oil.
To reduce the calorie content of diet pilaf, it is advisable to stew chopped vegetables directly in a slow cooker with chopped chicken. If necessary, add a little water or a little olive oil.
Diet pilaf: recipe
So, we offer a recipe for low-calorie pilaf with chicken, cooked in a slow cooker. To prepare it you will need:
- 300 g of chicken breast;
- 150 g of rice;
- 1 carrot;
- 1 head of onion;
- 1 tbsp. l tomato paste;
- ½ tsp ground pepper;
- salt to taste;
- 1 tsp turmeric
- greens and garlic to taste.
Spice
It is also worthwhile to dwell separately on seasonings and spices for pilaf, giving this dish a delicate taste, piquancy and aroma. Pilaf is an oriental dish, and, as you know, Asian cooks just love spices and without them they can’t cook almost any dish. According to nutritionists, for people who want to lose weight, seasonings are very useful. They significantly improve bowel function, accelerate metabolism, and this contributes to weight loss. If desired, curry, suneli hops, barberry and others can also be added to diet pilaf.
Cooking method
Consider how to cook a diet pilaf. The process begins with meat processing. Wash the chicken breast, wipe with a towel and cut into small pieces. The multicooker bowl is lightly greased with vegetable oil, the meat is poured into it and put on the "Frying" mode. Next, vegetables are prepared. The peeled carrots are rubbed on a fine grater, onions are cut into half rings or cubes. All vegetables are poured into a slow cooker for meat and stewed until they become tender and soft. While the meat and vegetables are being cooked, the rice needs to be soaked for 10-15 minutes in cold water, then rinse thoroughly, put on a strainer to allow water to glass. Water is poured into the multicooker based on 1 part of dry rice 2 parts of water. Bring to a boil in the "Frying" mode and pour rice, add tomato paste, seasonings and mix. They put the "Pilaf" mode. Cooking time can be different, depending on the model of the appliance and the volume of products. As a rule, this takes about 1-1.5 hours. Open the slow cooker and mix the diet pilaf or perform other actions is no longer necessary. The device itself will notify you with an audible signal that the preparation has been completed. The dish can be served immediately. Or leave diet pilaf in a slow cooker in the “Heating” mode for a while. In this case, the dish will remain hot until the meal.
There are even lighter options for diet pilaf - fruit, mushroom, with seafood, with eggplant. The calorie content of 100 g of such dishes can be only 100 kcal.