How many calories in pilaf with chicken, beef, lamb, pork and without meat, how to reduce calories
Pilaf is the oldest dish on the planet: it is 4 thousand years old. At first it was grown and eaten in India, but now the product is popular in Asia and Eastern Europe, where it is loved and cooked almost like a national dish. Pilaf is also included in the healthy diet menu.
Calorie pilaf and BZHU
There are many recipes for pilaf that differ in meat and herbs used in cooking.
The main ingredients:
Fig. On average, its calorie content is 340 kcal per 100 grams. High numbers - the "merit" of starch, which is easily converted by the body into sugar.
Meat - is perceived as the most high-calorie one. In fact, even with a fat layer, the ingredient is inferior to rice in this parameter. On average, 200-230 kcal per 100 grams. Yes, meat can throw extra calories, but you can reduce the "richness" of a dish by selecting lean slices.
Oil, fat. These components add energy value. But the weight in the total mass is small if used without fanaticism.
Spice. The proportion in calories is negligible.
The energy value of the average portion of pilaf is 150 kcal.
The table shows the specific numbers of the BJU:
Calories / 100 grams
Calories per serving
Lenten (without meat)
With a rabbit
How many calories in pilaf without meat?
Lenten pilaf with vegetables, but without meat, is estimated at 160 kcal per serving or 60 kcal per 100 grams. Carbohydrates in it - 12% by weight of the product. This pilaf is rich in fiber and vitamins. Protein and fat in it at 1%.
If you cook pilaf from lean meat with lots of vegetables, choose a variety of rice with a low starch content, you get the least high-calorie food.
Cooking oil is better to use refined refined or use for cooking methods that exclude its use.
Chicken pilaf in a slow cooker
A dish with a low calorie content: 100 kcal per 100 grams.
Chicken Breast - 500 g.
Rice - 2 cups multicookers. Long grain contains less starch.
Onions - 200 g.
Carrots - 200 g.
Garlic - 3 cloves.
Seasonings to taste: turmeric, pepper, salt.
The meat is cut into pieces.
Chopped onions and carrots.
Products are laid out in a multicooker bowl and cook for 5 minutes.
Spices are added and everything is thoroughly mixed.
Figure is laid.
Water is poured in proportion to the total volume of the remaining ingredients 1: 1.
Everything is extinguished in the "Pilaf" mode for about 40 minutes.
Low-calorie meat-free dish
Even less high-calorie dish: 70 kcal per 100 grams.
Rice - 200 g (preferably oblong).
Carrots - 2 pcs.
Onion - 3 pcs.
Garlic - 1 head.
Vegetable oil is the standard volume for frying.
Seasonings to taste.
Vegetables are chopped (onion finely, carrots with a grater) and fried in vegetable oil.
Rice is added and also slightly fried
The mixture is placed in a deep metal thick-walled dish, preferably a cauldron, filled with water.
Garlic is added with cloves, seasonings and salt are put.
The dish is stewed under a lid on a gentle fire until cooked.
How else can you reduce the calorie content of the product
A few tips to help further reduce the energy value of pilaf:
For cooking diet pilaf, it is not necessary to choose lean meat. You can cook it yourself by carefully removing fat. This method will remove up to half the calories.
Instead of vegetable, it is better to use olive oil and in no case do not use lard.
When cooking, put a minimum of spices. Instead of the usual salt, use soy sauce.
Use long grain oblong or brown rice. You can even try to cook pilaf from black "wild" rice. All of these varieties have lower starch content.
Cook a meal without oil and fat , steamed or in a slow cooker.
Add more vegetables to the pilaf. This will not spoil the taste, but 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.
Instead of rice, you can use chickpeas. Croup contains a lot of potassium and calcium. By the amount of protein per 100 grams, buckwheat bypasses - 14 versus 19. Using this legume, it is recommended to make pilaf without meat or reduce its amount.
The product prepared using the listed life hacks has all the useful properties that are traditional.
Also, pilaf is rich in potassium, vitamins of groups A, B and C, fiber, iodine and other useful substances are present in it. Even one of the fattest varieties of the dish - pork pilaf - can be made more lean by following these instructions.
Calorie Calculation Rules
Energy value is fats, proteins and carbohydrates. Minerals, vitamins, fiber are not included in the list.
To calculate the number of calories in a dish, you must:
Find out its composition and mass fractions of components.
Take into account the caloric content of each component. 1 gram of protein - 4 kcal, 1 gram of fat - 9 kcal, 1 gram of carbohydrates - 4 kcal.
You can cook pilaf in different ways. Calorie content is reduced by the selection of ingredients with a reduced content of fats and carbohydrates. There are many ways to prepare a delicious and at the same time lean dish.
Having resorted to them, it is simple to provide yourself with both a varied diet and a healthy diet. And all this is not to the detriment of taste and nutrition.
Fans of a classic dish will have an option with a selection of products with a reduced mass fraction of fats and carbohydrates. And for those who are not averse to experimenting, you can opt for a recipe with rice or meat substitutes.
In any case, it is important to observe the measure in the use of food and not to forget to lead an active lifestyle.