Shawarma is an oriental dish consisting of thin wheat cakes, meat and vegetables. Usually such food is quite high in calories. If instead of fatty pork or lamb you put chicken fillet in shawarma, pick up certain vegetables and make homemade sauce, then you can eat it for dinner or lunch, even during a diet. A delicious snack will not harm the figure, while saturating the body. A dietary dish is just as satisfying as a regular one.

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cooking secrets

To make the dish low-calorie, you need to cook it at home using a step-by-step recipe. The largest part of the calories comes from fried meat and sauce.

For dietary shawarma, you should choose chicken, turkey or rabbit meat. You need to fry it only in olive oil and no longer than 5 minutes.

To make the dish healthy, special attention should be paid to the choice of vegetables. Cucumbers, tomatoes, onions, lettuce, Beijing cabbage, mushrooms are suitable for cooking. Overripe tomatoes should not be chosen, as they contain a large amount of sugar.

Sauce for low-calorie shawarma is best made from low-fat sour cream, kefir, Greek or natural yogurt.

Homemade flatbread

During weight loss, pita bread should be prepared independently. The traditional flatbread is made from unleavened dough and baked in a frying pan. It tastes like white unleavened bread. The recipe is quite simple and does not require much time.

Ingredients:

wheat flour - 250 g;
water - 130 ml;
salt - 1 tsp

Cooking:

1. Boil water and dissolve salt in it.
2. Sift the flour and make a well in it.
3. Pour in water.
4. Knead a tough dough.
5. Put in a warm oven (30 degrees) for 20 minutes, covering with a film.
6. Roll the dough into a sausage and divide into small pieces.
7. Roll out and bake in a pan for a minute on each side.
8. Cover the finished cakes with a damp cloth so that they do not dry out.

Nutritional value 110 kcal per 100 g. BJU: 17 g / 10 g / 66 g.

Best Recipes

At home, it's easy to cook delicious shawarma. You can use the following recipes with an indication of the calorie content and the content of proteins, fats and carbohydrates.

With pickled mushrooms

Ingredients:

lavash - 1 pc. ;
chicken breast - 1 pc. ;
cabbage - 100 g;
pickled champignons - 50 g;
fresh cucumbers - 2 pcs. ;
carrots - 1 pc.;
lettuce leaves - 50 g;
chopped greens - to taste;
salt - to taste;
lemon juice - 1 tbsp. l.

Cooking:

1. Cut the chicken breast into small pieces and fry in a pan with salt.
2. Shred the cabbage.
3. Cut cucumbers, mushrooms.
4. Grate carrots.
5. Finely tear lettuce leaves.
6. Mix all vegetables and herbs, pour over lemon juice.
7. Put meat, vegetables on pita bread, add sauce.
8. Wrap the shawarma and put in the oven for 2 minutes.

Calories per 100 grams 100 kcal. BJU ratio: 10 g / 6 g / 11 g.

With Chinese cabbage

Ingredients:

chicken meat - 300 g;
tomato - 2 pcs.;
sweet onion - 1 pc.;
Chinese cabbage - 200 g;
cheese - 150 g;
lavash - 1 pc.

Cooking:

1. Fry the chicken until cooked in a pan and chop finely.
2. Make a salad of tomatoes, cabbage, onions.
3. Put the meat on the pita bread and add the pieces of cheese.
4. Add vegetable salad and dressing.
5. Wrap pita bread in a roll and heat the shawarma on both sides.

Nutritional value 95 kcal. 100 g of the dish contains 4 g of proteins, 2 g of fats, 15 g of carbohydrates.

How to make sauce at home

For losing weight, it is important to use a low-calorie sauce. You can cook it according to the following recipes.

Kefir

Ingredients:

kefir - 1 cup;
garlic - 2 cloves;
black pepper - a pinch;
paprika - 1/2 tsp;
mustard - 1 tsp;
greens - 30 g;
lemon juice - 1 tsp

Cooking:

1. Finely chop the garlic and herbs.
2. Add lemon juice and spices.
3. Pour in kefir and mix well.
4. Insist 10 minutes.

Calorie content 160 kcal per 100 g. BJU: 2 g / 14 g / 3 g.

Creamy kefir

Ingredients:

cream - 100 g;
kefir - 100 g;
salt - to taste;
garlic - 2 cloves;
chopped greens - 25 g.

Cooking:

1. Mix cream and kefir.
2. Finely chop the garlic and herbs.
3. Pour the mixture with kefir and cream, salt.
4. Infuse for 15 minutes.

100 g of sauce contains 300 kcal, 5 g of protein, 30 g of fat, 13 g of carbohydrates.

Citrus

Ingredients:

orange - 1 pc.;
honey - 1 tbsp. l.;
a mixture of peppers - to taste;
a mixture of paprika, basil, ginger and coriander - to taste.

Cooking:

1. Squeeze out the orange juice and warm it up a little.
2. Dissolve honey in juice.
3. Add spices, stir well.
4. Infuse the sauce for 20 minutes.

Nutritional value 250 kcal per 100 g of product. BJU: 6 g / 9 g / 10 g.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

PP SHAURMA rich in vitamins and minerals such as: vitamin PP - 25.5%, magnesium - 13.6%, phosphorus - 18.8%, cobalt - 43.6%, manganese - 22.3%, copper - 12.1% , selenium - 18.3%, chromium - 20%

What is useful PP SHAURMA

Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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A complete guide to the most useful products you can see in the application

For many people, shawarma is associated with street food, which is sold in markets and train stations, and which is very easy to get poisoned. If you buy such a dish in such establishments, you can not only harm the stomach, but also gain a couple of extra kilos. There is a way out of this situation, and this is the preparation of homemade dietary shawarma. Diet shawarma can be used even on a diet, the main thing is to know the right recipe. It can be used as a snack, and even taken to work or school. In the cooking process, it is important to use fresh and high-quality products, especially pay attention to the date of manufacture of lavash.

Diet Shawarma Recipes

Diet shawarma - recipe number 1: First you need to prepare the vegetables. To do this, you need to cut two fresh cucumbers into circles. Cut two fresh tomatoes into half rings, also do with 2 bell peppers, and one white onion. Finely chop a bunch of fresh spinach. 500 g of chicken fillet must be boiled in lightly salted water. Armenian thin lavash cut into two parts, grease with low-fat yogurt, put spinach, then chicken meat and vegetables. Wrap up, give time to soak. Diet shawarma with chicken is ready.

Shawarma recipe number 2: For cooking, it is necessary to rinse 200 grams of chicken fillet under running water and boil. 150 g of low-fat hard cheese must be grated. One pickled cucumber should be cut into thin rings. 300 g of porcini mushrooms should be washed, cut and fried over low heat with a minimum amount of oil. Armenian thin lavash must be spread, spread with low-fat yogurt or tomato paste, put all the ingredients, and roll into a roll.

Shawarma recipe number 3: For cooking, you need to boil 50 grams of turkey fillet and cut into cubes. Cut one small onion into thin rings. Spread thin pita bread, spread it with yogurt, then put 30 g of low-fat cottage cheese, put a couple of lettuce leaves, put boiled fillet and onion. Roll up, diet shawarma is ready.

Shawarma recipe number 4: For cooking, it is necessary to spread the Armenian thin pita bread, place 60 g of cottage cheese on it and evenly distribute it, add a little salt. Then put 30 g of pickled mussels, 30 g of boiled squid, 30 grams of pickled octopus, and 30 g of boiled shrimp. Add 50 grams of Beijing cabbage, 50 g of arugula. Wrap up, and the dietary shawarma in pita bread is ready.

Shawarma Diet Sauce

Shawarma Garlic Sauce: For cooking, you need 100 g of low-fat sour cream, 100 g of kefir, 30 g of grated garlic, 5 grams of red pepper, a bunch of parsley. Mix all the ingredients, the sauce is ready.

Tomato sauce: For cooking, you need to grate or mince one fresh tomato. Add 30 g of tomato paste and spices to it. The sauce is ready.

Light shawarma sauce: For cooking, you need to mix 100 grams of low-fat yogurt, 15 grams of mustard, 20 grams of lemon juice, 5 grams of coriander, 5 grams of oregano. The sauce is ready.

Diet shawarma can be eaten without fear for your figure and stomach condition.

Lavash - packaging

Chicken breast - 200 g

Bulgarian sweet pepper - 1 pc.

Tomatoes - 2 medium pcs.

Medium cucumber - 2 pcs.

Beijing cabbage - a couple of leaves

Soy sauce - 2-3 tbsp. l.

Plain yogurt - 1 cup

Garlic - 1 clove

Dill - a small bunch

Spices and salt - to taste

How to cook diet shawarma

1. Wash the chicken breasts and cut across the fibers into medium pieces. We heat the pan on the fire and pour vegetable oil and fry them until golden on all sides. Then pour in the soy sauce, reduce the heat, and cover the pan with a lid.

2. While the chicken is stewing, prepare the sauce and all the vegetables for the filling. Wash the pepper, remove the tail with seeds and cut into strips. Wash the tomatoes and cut into slices. Finely chop the Chinese cabbage.

3. Rinse the dill and chop it finely. Add greens to yogurt. We also put chopped garlic there (you can skip it through a press) and a cucumber grated on a coarse grater.

4. The chicken is stewed, all the vegetables are cut, the sauce is ready, let's start collecting shawarma. Let's unpack the pita bread from the package and divide it in half so that we get two shawarma. On one of the ends (about 1/4 of a sheet of pita bread) we apply half of the sauce, put half evenly on top: pieces of chicken, cabbage, pepper, tomato. We roll the pita bread with a roll, tucking the edges so that the filling is inside and cannot flow out from the edges. Wrap the second pita in the same way. It's so easy in just 20 minutes you can cook a dietary pita bread with chicken at home, there is nothing complicated.

It turns out a generous portion of shawarma, one of which can be eaten for breakfast, and the other to take with you to work.

Bon Appetit!

Video recipe for diet shawarma

I suggest watching another video recipe for making healthy shawarma with a different set of ingredients.

Friends, if you liked the article, write your feedback in the comments. It is very important for me to know your opinion, it will make the site more interesting and useful. Click on the social buttons, so you say thank you to the blog. Join the Tasty Cuisine group in Vkontakte, subscribe to the regular mailing list of new recipes.
Sincerely, Lyubov Fedorova.

Hello! It has long been proven that in order to monitor your figure, there is no need to give up your favorite dishes at all.

The organization of proper nutrition is not endless restrictions, but a thoughtful approach to the diet. The combination of the right products and their competent preparation will make even seemingly harmful dishes accessible to those who lose weight.

Today in our menu - dietary shawarma : how to cook it, what options are there and how, while maintaining the usual taste, to replace the ingredients.

Guest from the East

To begin with - what is shawarma?

A quick and easy-to-prepare dish that came to us from oriental cuisine. The main component of its filling is meat, which is fried in special vertical grills and cut from there into thin pieces using a special knife.

The filling is also vegetables and sauce, and all this is wrapped in pita bread or unleavened bread (pita). Different nations have different names for this fast food, the most famous second option is shawarma, also known as kebab in some countries.

As you can see, this food is not too healthy and obviously high-calorie. However, thanks to folk ingenuity and imagination, today we have a huge number of shawarma options, the harm of which tends to zero.

The right approach

Basic Rules preparations are.

To make shawarma a really healthy food, you need:

Meat for her to choose lean, it is best if it is chicken. Seafood, fish, mushrooms or vegetables are also suitable, and if you wish, you can even use cottage cheese and low-fat cheese (we will talk about the fillings in more detail below).
Take pita bread from unleavened, not from yeast dough.
Do not fry the ingredients, or fry for a maximum of 5 minutes.

Vegetables among the components occupy a larger place compared to other components.
The sauce should be dietary - it is better to refuse mayonnaise, replace it with a sauce, where the component will be, for example, yogurt or low-fat sour cream.

Now, for the recipes.

Such a different shawarma

And we will start with a component that cannot be dispensed with - with pita bread.

It often happens that we have no idea how and from what the Armenian lavash was prepared, which we want to use for shawarma, what kind of flour went into it and what additives were used.

In order not to risk eating something not too healthy, there are recipes for making pita bread at home, and here is one of them:

Armenian lavash

Ingredients

300 g wheat flour
150 ml hot water
5 g salt

Recipe

Sift the flour, boil the water and add salt to it. Pour hot water into the flour in a thin stream, mix thoroughly, you can use a mixer, until a homogeneous mass is obtained.

Then cover the dough and let stand for half an hour in a warm place.

Then we roll the sausage from the dough, cut it into 7 parts. It all depends on the size of your frying pan.

If it is about 30 cm in diameter, then there will be 7 parts, if more or less, then, accordingly, adjust the pita bread for it and adjust the number of parts.

Roll out the pieces into layers. Place one in a preheated pan without oil, wait about 30 seconds for bubbles to form, then flip another half minute to the other side. Then fry the next pita bread.

Transfer the finished cakes with wet wipes to avoid sticking. For each such cake you need 150 g of filling.

However, not everyone dares to bake pita bread at home, many are either just too lazy to mess with it, or the stubborn dough does not want to become pita bread in any way.

Therefore, we continue. And we get acquainted with the most, probably, the simplest recipe for this low-calorie (in our case) oriental food.

Shawarma without mayonnaise

Energy value - 148 kcal per 100 g

Ingredients

70 g chicken breast baked in foil
50 g cabbage
50 g carrots
10 g pickled cucumber
250 g lavash

For sauce

100 g of activia (you can take any fat-free yogurt)
10 g parsley
10 g garlic
salt and pepper as you like

Recipe

Make a sauce - chop the greens, crush the garlic, mix with yogurt, salt, spices.

We rub the carrots and cucumber on a grater, finely chop the chicken and cabbage.

Put meat, cabbage, carrots and cucumber on the cake. Grease with sauce on top, wrap everything in a roll. Bon Appetit!

As you can see, really nothing complicated. And on the way - another option.

Diet shawarma with sour cream and ketchup

Energy value - 95 kcal per 100 g

Ingredients

100 g cucumber
100 g tomato
180 g lavash
200 g Chinese cabbage
40 g sour cream
20 g ketchup
30 g low-fat cheese

Recipe

Finely chop the vegetables, grate the cheese. We mix these components in a bowl, divide into two parts. Lavash is also cut in two.

Spread mixture in half. We also divide sour cream with ketchup into two parts, grease each sandwich on top. We turn the roll.

The process is repeated, only the components change, right? Therefore, I want to introduce you to the options for various fillings, using which you can cook a new shawarma almost every day.

Diet toppings

You take the quantity at your discretion, I think the proportions are clear and generally do not change. So, options.

First

boiled breast
grated cheese
boiled egg
two cloves of garlic
Greens, onions
Yogurt as a sauce

Second

Fried mushrooms (champignons will do)
processed cheese
Pickles

The third

Brown rice
boiled egg
Parsley, lettuce
Yogurt for gravy

Fourth

Smoked meat cut into small pieces
Carrots and cucumber, grated
Greenery
Yogurt for dressing

Fifth

Grated beets and carrots
clove of garlic
chopped walnuts - a handful
Low-fat sour cream as a condiment

Sixth

Boiled peeled shrimp
Olive oil
clove of garlic

Seventh

Grated low-fat hard cheese
Onion and garlic finely minced
Red and black pepper as you wish

Indeed, for every day of the week - shawarma! Of course, I do not think that meat options, especially smoked ones, are suitable for healthy weight loss.

But I would like to talk a little more about sauces for this dish. Since standard mayonnaise is undoubtedly harmful for the figure, the question arises - how to replace it so as not to spoil or simply not worsen the taste of your favorite dish?

The standard light version of the sauce looks like this.

Yogurt sauce

Ingredients

150 g natural yogurt (like Activia, Bifidus, Bio Max », without additives, fruits, shelf life no more than 30 days)
1 tsp mustard
1 tsp lemon juice
2 cloves of garlic (here be guided by taste and desire)
pepper, salt also to taste

Recipe

We pass the garlic through a press, mix well with all other components. That's all! Connoisseurs say that it is indistinguishable from the standard one.

Tomato sauce

Ingredients

one tomato
30 g tomato paste
spices, salt to taste

Recipe

The tomato must be passed through a meat grinder or simply grated. Add the rest of the ingredients to it, mix everything thoroughly.

Be careful with tomato paste - it contains starch! For weight loss, not so much.

Shawarma with grilled chicken

In conclusion, I want to offer you this video recipe, in which everything is just as easy to prepare, as in the examples above.

The meat here is grilled chicken breast. From vegetables cabbage and tomatoes are used. The whole process is described in detail in the video.

Well, the choice of recipes is really very large. Not all, of course, such buns will be the same shawarma that is sold in kiosks on the streets.

But maybe it's for the best - having prepared a snack yourself, you will definitely know that the food on your table is healthy, and all its ingredients are of high quality.

This is especially true for meat - you will never know for sure how fresh the product is spinning on a spit from sellers. Indeed, often, in order to make the price cheaper, they buy almost spoiled meat.

What to remember

To prepare dietary shawarma, you need to follow certain rules, the main of which are:

Meat is only lean, chicken is better. Better yet, no meat!
More greens and vegetables
Mayonnaise is best replaced with natural yogurt. Sometimes they cook without gravy at all, using only spices.

Well, on this I say goodbye to you for today. See you soon!