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Diet pilaf, recipe for proper nutrition

Наталья Листьева
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Натан Грумель
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Dietary pilaf

I bring to your attention a recipe for dietary pilaf, which is not only tasty and aromatic, but also healthy. Let’s start by preparing the ingredients and calculating their calorie content so that you can assess what nutritional value dietary pilaf has.

Ingredients and Caloric Content:

– 400g of meat (chicken): Chicken breast is an excellent choice for diet-friendly pilaf due to its low-fat content and high protein content. Approximately 165 calories per 100g, totaling 660 calories for 400g.

– 900g of rice for pilaf: Rice is the base of the dish; it’s preferable to use long-grain basmati for its ability to absorb flavors and keep the grains separate. Approximately 130 calories per 100g, resulting in 1170 calories for 900g.

– 1kg of carrots: Carrots add sweetness, color, and enrich the dish with vitamins. About 41 calories per 100g, totaling 410 calories for 1kg.

– Two sweet peppers: Add juiciness and brightness to the pilaf. Approximately 20 calories per 100g; on average, one pepper weighs about 200g, so 80 calories for two peppers.

– Salt, spices to taste: Caloric content is negligible.

Total Caloric Content of the Dish:

The total calorie content of the dish will be approximately 2320 calories. Considering that the specified ingredients will yield approximately 8 servings, the calorie content per serving will be around 290 calories.

Preparation:

  • 1. Soak the rice in water for 30 minutes, then rinse until the water runs clear.
  • 2. Cut the meat into small cubes.
  • 3. Slice the carrots into matchsticks.
  • 4. Halve the sweet peppers lengthwise.
  • 5. In a deep skillet or pot, layer the ingredients: first the meat, then the carrots, and top with an even layer of rice.
  • 6. Add water to cover the rice slightly (1-2 cm above the rice level).
  • 7. Add salt and spices, cover with a lid, and simmer over low heat until the rice is cooked, about 40-50 minutes. Do not stir!

Taste Qualities and Health Benefits:

The diet-friendly pilaf is incredibly aromatic and fluffy. Thanks to the careful selection of spices and vegetables, the dish acquires a rich flavor with a subtle sweetness from the carrots and peppers. The meat remains juicy and tender.

This pilaf is rich in protein and complex carbohydrates, providing a long-lasting feeling of fullness. Carrots and peppers enrich the dish with vitamins and antioxidants, promoting immune function and improving vision.

Thus, diet-friendly pilaf is not only delicious but also extremely beneficial, suitable for both everyday meals and festive tables.

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About the author

Наталья Листьева

Natalya Listeva

Dietitian and sports nutrition specialist. Her expertise covers both general nutrition and dietetics specific to athletes and active people. Natalia helps her patients and clients develop individual nutrition plans, taking into account their needs for physical activity and achieving sports goals. Her professional advice and approach to healthy eating help you achieve optimal results in both sports and overall fitness.

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