Recipes · Saudi Arabian · Porridge
Saleeg
One serving has 650 kcal and 44 g protein, and at least a fifth of a woman's daily need of selenium (100%), niacin (93%), cobalamin (80%), phosphorus (78%), riboflavin (71%) and pyridoxine (69%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (590 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: celery, dairy, poultry
Ingredients
- 160 g Chicken thighs, boneless, skinless, raw
- 150 g Chicken broth
- 0.3 g Cinnamon
- 0.3 g Cardamom
- 0.2 g Cloves
- 0.2 g Bay leaves
- 0.3 g Black pepper
- 70 g Rice, white, medium-grain
- 200 g Milk, whole
- 1 g Salt
- 8 g Ghee
Method
- Put the chicken in a pot with the chicken broth, cinnamon, cardamom, cloves, bay leaf and black pepper. Bring to a boil, then cover and simmer for 25 minutes until the chicken is cooked through (juices run clear, 74 °C/165 °F).
- Lift out the chicken and set aside; strain the spices out of the broth if you like.
- Add the rinsed rice and milk to the broth, bring to a gentle boil, then reduce the heat and cook uncovered, stirring often, for 20-25 minutes until the rice is very soft and the mixture is thick and creamy.
- Season with salt to taste.
- Meanwhile, sear the chicken in a hot pan for 3-4 minutes to brown it lightly.
- Spoon the creamy rice onto a plate, top with the chicken, and finish with the melted ghee.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 650 kcal | 31% |
| Carbohydrates | 66.7 g | |
| Water | 454 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 43.5 g | 91% |
| Tryptophan | 0.49 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.7 g | |
| Lysine | 3.7 g | |
| Methionine | 1.2 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.2 g | |
| Histidine | 1.2 g | |
| Fat | 21.9 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 194 mg | |
| Calcium | 258 mg | 26% |
| Copper | 0.26 mg | 29% |
| Iron | 4.7 mg | 26% |
| Magnesium | 85 mg | 27% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 547 mg | 78% |
| Potassium | 751 mg | 16% |
| Selenium | 55.3 µg | 100% |
| Sodium | 1,184 mg | |
| Zinc | 4.2 mg | 53% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.78 mg | 71% |
| Niacin (vitamin B3) | 13 mg | 93% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 179 µg | 45% |
| Cobalamin (vitamin B12) | 1.9 µg | 80% |
| Choline | 118 mg | 28% |
| Vitamin A | 171 µg | 24% |
| Vitamin C | 0.17 mg | 0% |
| Vitamin D (D2 + D3) | 104 IU | 17% |
| Vitamin E | 0.82 mg | 5% |
| Vitamin K | 6.8 µg | 8% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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