Low Fat Tadig

Indulge in the crispy, golden delight of Low-Fat Tadig, a healthier twist on the classic Persian rice dish! Crafted with fluffy basmati rice and an aromatic turmeric-infused yogurt layer, this recipe delivers all the crunch and savory flavor you love with a lighter touch. Perfectly parboiled rice is steamed to perfection, while a non-stick pan ensures a flawless crust with minimal olive oil. With just 10 minutes of prep, this guilt-free Tadig is as easy to make as it is satisfying. Serve it as a show-stopping centerpiece alongside Persian stews or enjoy it as a standalone dish. Ideal for health-conscious foodies craving authentic Persian cuisine!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:60 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

Rinse the basmati rice under cold water several times until the water runs clear. This removes excess starch and ensures fluffy rice.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Carefully layer the parboiled rice over the yogurt mixture. Pile it up in the shape of a pyramid to allow steam to circulate.

Step 6

Using the handle of a wooden spoon, make a few holes in the rice to help steam escape evenly.

Step 7

Cover the pot with a lid wrapped in a clean kitchen towel to catch moisture and prevent it from dripping back onto the rice.

Step 8

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.

Step 9

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.

Step 10

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.

Step 11

Serve immediately, and enjoy your low-fat Tadig with your favorite Persian stews or sides.

Nutrition Facts

Serving size	(1980.8g)

Amount per serving	% Daily Value*
Calories	687.8

Total Fat 17.4g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 6.9mg	0%
Sodium 2500.4mg	0%
Total Carbohydrate 109.8g	0%
Dietary Fiber 1.8g	0%
Total Sugars 8.7g
Protein 20.5g	0%

Vitamin D 62.3IU	0%
Calcium 347.5mg	0%
Iron 6.4mg	0%
Potassium 465.4mg	0%

*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.

Source of Calories

Fat: 23.1%

Protein: 12.1%

Carbs: 64.8%