Recipes · Saudi Arabian · Main Courses
Kabsa
One serving has 972 kcal and 41 g protein, and at least a fifth of a woman's daily need of manganese (111%), thiamin (108%), niacin (98%), selenium (93%), pyridoxine (84%) and phosphorus (71%). Ready in 75 minutes.
.JPG){kind=link}
- Preparation: 20 min
- Cooking: 55 min
- Makes: 1 serving (617 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: nut, poultry
Ingredients
- 12 g Vegetable oil
- 180 g Chicken thighs, skin-on, raw
- 50 g Onions, raw
- 8 g Garlic, raw
- 15 g Tomato paste
- 80 g Tomatoes, canned, diced
- 1 g Cumin
- 1 g Coriander seeds
- 0.5 g Black pepper
- 0.5 g Cinnamon
- 0.3 g Cloves
- 0.3 g Cardamom
- 1 g Lemon zest
- 0.3 g Bay leaves
- 90 g Rice, white, long-grain
- 160 g Water
- 8 g Raisins
- 8 g Almonds
- 1.3 g Salt
Method
- Heat the oil in a pot and brown the chicken on all sides, about 8 minutes, then lift out and set aside.
- Add the onion and garlic to the pot and cook for 4-5 minutes until soft and golden.
- Stir in the tomato paste, diced tomatoes, cumin, coriander, black pepper, cinnamon, cloves, cardamom, dried lime (lemon zest) and bay leaf, and cook for 2 minutes.
- Return the chicken to the pot, add the water and salt, bring to a boil, then cover and simmer for 20 minutes.
- Lift out the chicken, stir the rinsed rice into the pot, cover and cook on low heat for 15-18 minutes until the rice is tender and the liquid is absorbed.
- Meanwhile, toast the almonds and raisins in a dry pan for 2-3 minutes, and brown the chicken skin under a hot broiler or grill for 5-8 minutes.
- Pile the rice on a platter, top with the chicken, and scatter over the toasted almonds and raisins.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 972 kcal | 46% |
| Carbohydrates | 95.9 g | |
| Water | 429 mL | |
| Fiber | 7 g | 24% |
| Protein | 40.9 g | 85% |
| Tryptophan | 0.42 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.1 g | |
| Lysine | 3 g | |
| Methionine | 0.97 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 47.4 g | |
| Monounsaturated | 18.3 g | |
| Polyunsaturated | 14.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 12.9 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0.24 g | |
| Cholesterol | 176 mg | |
| Calcium | 158 mg | 16% |
| Copper | 0.59 mg | 66% |
| Iron | 7.8 mg | 44% |
| Magnesium | 112 mg | 36% |
| Manganese | 2 mg | 111% |
| Phosphorus | 497 mg | 71% |
| Potassium | 1,048 mg | 22% |
| Selenium | 51.1 µg | 93% |
| Sodium | 770 mg | |
| Zinc | 4.1 mg | 52% |
| Thiamin (vitamin B1) | 1.2 mg | 108% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 13.7 mg | 98% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 1.1 mg | 84% |
| Folate (vitamin B9) | 236 µg | 59% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 109 mg | 26% |
| Vitamin A | 70.6 µg | 10% |
| Vitamin C | 21.5 mg | 29% |
| Vitamin D (D2 + D3) | 5.4 IU | 1% |
| Vitamin E | 4.7 mg | 32% |
| Vitamin K | 31.8 µg | 35% |
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
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.