Low Fat Tadig
Delight in the irresistible crunch and vibrant flavors of Low Fat Tadig, a healthier take on the beloved Persian rice dish. This recipe swaps traditional butter or heavy oils for olive oil and low-fat yogurt while still delivering the iconic golden crust that Tadig is known for. Layered with turmeric-infused yogurt, fluffy parboiled basmati rice is slowly steamed to perfection, creating a stunning dish that’s as appealing to the eyes as it is to the palate. Perfect for dinner parties or accompanying Persian stews, this guilt-free version of a classic is easy to prepare and packed with aromatic flair. Whether you’re new to Persian cuisine or looking for a lighter twist, this Low Fat Tadig is an absolute must-try.
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Recipe Information
Ingredients
- 2 cups Basmati rice
- 0.5 cup Low-fat plain yogurt
- 0.25 teaspoon Turmeric
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 6 cups Water
Instructions
Rinse the basmati rice under cold water several times until the water runs clear. This removes excess starch and ensures fluffy rice.
In a large pot, bring 6 cups of water to a boil. Add 1 teaspoon of salt and the rinsed rice. Cook the rice for about 7-8 minutes, until it is slightly tender but not fully cooked (parboiled). Drain and set aside.
In a mixing bowl, combine the low-fat plain yogurt, turmeric, and 1 tablespoon of parboiled rice. Mix well to create a vibrant yellow paste.
Add 1 tablespoon of olive oil to a non-stick pot, evenly coating the bottom of the pan. Spread the yogurt mixture over the bottom of the pot to form a thin layer.
Carefully layer the parboiled rice over the yogurt mixture. Pile it up in the shape of a pyramid to allow steam to circulate.
Using the handle of a wooden spoon, make a few holes in the rice to help steam escape evenly.
Cover the pot with a lid wrapped in a clean kitchen towel to catch moisture and prevent it from dripping back onto the rice.
Cook the rice over medium heat for 10 minutes. Then, reduce the heat to low and continue cooking for 30-35 minutes, allowing the Tadig to form its signature golden crust.
Turn off the heat and let the pot sit for 5 minutes before removing the lid. This helps the Tadig to solidify slightly, making it easier to remove.
Place a large serving plate over the pot and quickly but carefully invert the pot to release the Tadig. The golden crispy layer should be on top.
Serve immediately, and enjoy your low-fat Tadig with your favorite Persian stews or sides.
Nutrition Facts
Calories |
688 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 2500 mg | 109% | |
| Total Carbohydrate | 109.8 g | 40% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 8.7 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 348 mg | 27% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 465 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
