Recipes · Palestinian · Main Courses
Maqluba (Upside-Down Rice with Chicken and Eggplant)
One serving has 906 kcal and 34 g protein, and at least a fifth of a woman's daily need of manganese (116%), niacin (84%), selenium (75%), pyridoxine (64%), thiamin (62%) and phosphorus (60%). Ready in 90 minutes.
- Preparation: 20 min
- Cooking: 70 min
- Makes: 1 serving (600 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 80 g Rice, white, long-grain
- 150 g Chicken thighs, skin-on, raw
- 120 g Eggplant, raw
- 40 g Tomatoes, raw
- 30 g Onions, raw
- 0.5 g Curry powder
- 0.2 g Cinnamon
- 0.3 g Turmeric
- 20 g Olive oil
- 8 g Pine nuts
- 1.3 g Salt
- 150 g Water
Method
- Season the chicken with the turmeric, half the cinnamon, the baharat-style curry powder and half the salt, then brown it in half the oil in a heavy pot for 8-10 minutes; remove and set aside.
- Slice the eggplant and fry it in the remaining oil for 3-4 minutes per side until golden; drain on paper towels.
- Layer the bottom of the pot with the sliced onion and tomato, then the fried eggplant, then the browned chicken, and finally the rinsed rice; sprinkle the remaining salt and cinnamon over the rice.
- Pour in the water carefully so as not to disturb the layers, bring to a boil, then cover and simmer over low heat for 35-40 minutes, until the rice is tender and the chicken is cooked through with no pink remaining.
- Let the pot rest off the heat for 10 minutes, then place a large plate over the top and carefully flip the whole pot upside down onto it.
- Lift the pot away to reveal the layered casserole, scatter with toasted pine nuts, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 906 kcal | 43% |
| Carbohydrates | 77.4 g | |
| Water | 434 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 33.5 g | 70% |
| Tryptophan | 0.34 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 2.5 g | |
| Methionine | 0.83 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.9 g | |
| Fat | 51.3 g | |
| Monounsaturated | 26.8 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9.5 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 147 mg | |
| Calcium | 66 mg | 7% |
| Copper | 0.52 mg | 58% |
| Iron | 5.8 mg | 32% |
| Magnesium | 94.8 mg | 31% |
| Manganese | 2.1 mg | 116% |
| Phosphorus | 423 mg | 60% |
| Potassium | 872 mg | 19% |
| Selenium | 41.2 µg | 75% |
| Sodium | 642 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 11.7 mg | 84% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 230 µg | 58% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 91 mg | 21% |
| Vitamin A | 52.6 µg | 8% |
| Vitamin C | 10.4 mg | 14% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 4.8 mg | 32% |
| Vitamin K | 27.7 µg | 31% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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