Properly cooked shawarma / shawarma using healthy and high-quality ingredients is a wonderful satisfying, healthy product, and can even be a dietary snack, a full lunch / dinner.

In the finished shawarma / shawarma, for more profit, you can put inexpensive fatty mayonnaise, fatty and cheap meat, little greens ...

We offer recipes for making low-calorie and healthy shawarma / shawarma at home, from lavash to sauce.

In addition, shawarma / shawarma is an excellent food option in the heat!

Lavash for shawarma / shawarma: calorie content, recipe

Calorie content of pita bread from unleavened dough: 260-285 kcal per 100 grams. From yeast it is no longer a dietary option, Georgian lavash is also more high-calorie than Armenian.

purchased. Usually the most correct lavash is made according to Armenian recipes, without yeast. That is, from water, wheat flour and salt - unleavened dough. This is the easiest and fastest solution - to buy ready-made lavash for homemade shawarma / shawarma. But if you did not find it in the store, then you will see the recipe for homemade Armenian lavash below.

Buy lavash in Izhevsk you can, for example, in the chain of stores "Vkusny Dom", "Extra", "Gastronom"

pita bread made by yourself. This is possible if you use large pans and a mixer.

Armenian low-calorie lavash recipe without yeast

Flour, 300gr.

Water, 150-170ml. Hot (boiling water, cooled down for 3-4 minutes)

Salt, 0.5 teaspoon

Frying pan (pans) for a diameter of 28-30cm, then you get 7 pita bread

Make a depression in a bowl in a hill of flour, pour in a little dissolved salt in very hot, scalding water there.

Knead with a mixer until the dough is well mixed and the flour absorbs all the water. Therefore, be patient and do not add flour - this is the exact amount.

Put the dough on the table and start kneading with your hands for a couple of minutes, and mold the bun. Cover it with plastic wrap and leave for half an hour. It will become soft and smooth, and not in dents, as before the film.

Roll into a thick sausage and divide into 7 pieces. If the skorovors are larger or smaller than the required diameter, then change the number of pieces accordingly.

Roll out each piece of dough to a translucent cake 1-2 mm thick, so that it becomes slightly larger than a frying pan. Powder the dough, rolling pin and table with flour so that the dough does not tear and rolls out more easily.

Now comes the tricky part.

Heat a skillet (no oil!) Over medium heat. It will be necessary in the future to "catch" and keep such a temperature so that the frying pan is not too hot (the lavash will simply burn out in a moment), but also not lukewarm - there will be no bubbles in the lavash, and the lavash itself will not work. While you develop the skill - the first pita bread may not come out ("the first pancake is lumpy").

So, throw pita bread into a well-heated frying pan, and literally in 30 seconds it will begin to bubble up and grow in size. Therefore, on the first cake, look during this period of time which fire / stove temperature to adjust.

So all the pita bread and fry on 2 sides. They will be in bubbles and, as it were, scorched, but not burnt. Place each baked pita bread on a damp towel. Cover with the free end of a towel. Put the next pita bread, and again the towel. As a result, each pita will be in such a "fur coat". This is necessary so that they do not break when twisting into shawarma / shawarma / rolls.

Shawarma / shawarma at home

To make it convenient to eat shawarma / shawarma, and the filling does not fall out, try not to make it finely chopped. And chewing food thoroughly will quickly give you a feeling of fullness and you will not overeat.

Cut the tomatoes into loose cubes or wedges. Cucumbers, bell peppers, cabbage, carrots - straws. Mushrooms - in layers, shrimp as a whole, meat and fish (fillets) dried, across the fibers in strips and cubes, or simply divide into large fibers, for example, chicken breast and thighs.

Useful options for homemade shawarma / shawarma fillings:

lean game or beef / hare / lean rabbit meat (but game is better)
salmon + greens (including chopped green onions to taste)
cottage cheese + greens (lettuce leaves, dill, parsley can be mixed into cottage cheese)
cheese + vegetables (cucumbers, tomatoes, bell peppers) + greens / pods / or stalks of young beans
crab sticks + herbs + vegetables
Korean carrots + vegetables + greens
pickled mushrooms (champignons) +
vegetables + salad leaves + boiled peeled shrimps
Savoy / Peking / White / Red, etc. cabbage + tomatoes + cucumbers + lettuce + meat / fish / game

For consistency and flavor, mix or drizzle with sauce to taste.

Healthy and low-calorie shawarma / shawarma sauces as an alternative to store-bought mayonnaise:

homemade mayonnaise made from low-calorie ingredients

For example, a healthy homemade mayonnaise without eggs in 5 minutes (half a liter, shelf life in the refrigerator 10 days):

150 ml of milk + 300 ml of vegetable (olive or cold-pressed sunflower) oil (they must be at the same temperature) - beat for a minute on the highest speed of a blender or mixer.

1 tbsp not too spicy and not bitter mustard (for example, Dijon) + 2-3 tbsp. lemon juice (can be replaced with vinegar) + 1 tsp. salt (to taste)

garlic sauce on kefir(4 tablespoons of low-fat kefir + 4 tablespoons of sour cream (better than the minimum fat content) + 4 tablespoons of ketchup + a large head of garlic, pressed through a press + a little red and ground black pepper + curry, coriander, dried parsley, cilantro and dill to taste. Leave for an hour in the refrigerator and then you can add to the filling)
French sour cream / mayonnaise tartar sauce(for fish, seafood, meat, game).

A variant of the lean, low-calorie tartar composition (pictured):

Dijon mustard 2 teaspoons
Capers 1 teaspoon, finely chopped
Green onion 2 tablespoons
Shallots 2 teaspoons, finely chop
Lean mayonnaise or thick sour cream 1 cup
Pickled or fresh cucumbers 1/2 cup (finely chopped or grated)
Ground black pepper to taste
Lemon juice 2 teaspoons
Salt to taste
Tabasco sauce to taste, a few drops

Mix everything, cool and add to the shawarma / shawarma filling.

Used photo: www.apetitno.bg

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%

Why is PP SHAURMA useful?

Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption 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, an increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a 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 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; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in 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, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete guide to the most useful products in the appendix.

For many people, shawarma is associated with street food, which is sold in markets and train stations, and which is very easy to poison. If you buy such a dish in such establishments, you can not only harm the stomach, but also gain a couple of extra pounds. 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 correct 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 you should pay attention to the date of production of lavash.

Diet shawarma recipes

Diet shawarma - recipe number 1: First you need to prepare vegetables. To do this, you need to cut two fresh cucumbers into small cups. Cut two fresh tomatoes into half rings, also do with bell peppers in the amount of 2 pieces, and one white onion. Chop a bunch of fresh spinach finely. 500 g of chicken fillet must be boiled in lightly salted water. Cut Armenian thin pita bread into two parts, grease with low-fat yogurt, add spinach, then chicken and vegetables. Wrap up, give time to soak. Diet chicken shawarma 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 needs to be cut into thin rings. 300 g of porcini mushrooms must be washed, chopped and sautéed over low heat with a minimum amount of oil. Armenian thin pita bread must be spread, spread with low-fat yogurt or tomato paste, put all the ingredients, and rolled into a roll.

Shawarma recipe number 3: For cooking, 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, place a couple of lettuce leaves, put boiled fillet and onion. Collapse, diet shawarma is ready.

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

Diet shawarma sauce

Garlic shawarma 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 to it 30 g of tomato paste, and spices. The sauce is ready.

Light shawarma sauce: For preparation, you must 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.

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

IT'S IMPORTANT TO KNOW! Fortune teller Baba Nina:"There will always be plenty of money if you put it under the pillow ..." Read more >>

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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. Most of the calories come from fried meat and gravy.

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. Suitable for cooking cucumbers, tomatoes, onions, lettuce, Chinese cabbage, mushrooms. Overripe tomatoes should not be selected as they are high in sugar.

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

Homemade flatbread

When losing weight, pita bread should be prepared on your own. The traditional flatbread is made from unleavened dough and baked in a pan. It tastes like white yeast-free bread. The cooking recipe is quite simple and does not take much time.

Ingredients:

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

Preparation:

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

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

The best recipes

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

With pickled mushrooms

Ingredients:

pita bread - 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.

Preparation:

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

Calorie content 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.;
Beijing cabbage - 200 g;
cheese - 150 g;
pita bread - 1 pc.

Preparation:

1. Fry the chicken until tender 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 sauce.
5. Wrap the lavash in a roll and heat the shawarma on both sides.

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

How to make a sauce at home

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

Kefir

Ingredients:

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

Preparation:

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

Caloric content 160 kcal per 100 g. BZHU: 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.

Preparation:

1. Mix cream and kefir.
2. Finely chop the garlic and herbs.
3. Pour the mixture with kefir and cream, salt.
4. Insist 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.

Preparation:

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

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

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger as his figure. In my 20s, I first learned that overweight girls are called "WOMAN" and that "they don't sew that size." Then at 29, divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly 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 all this time? And it's still very expensive. Especially now. Therefore, I chose a different way for myself ...