Recipes · Yemeni · Main Courses
Mandi
One serving has 811 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (84%), niacin (84%), manganese (72%), pyridoxine (62%), phosphorus (55%) and thiamin (55%). Ready in 83 minutes.
- Preparation: 15 min
- Cooking: 68 min
- Makes: 1 serving (466 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: dairy, poultry
Ingredients
- 180 g Chicken thighs, skin-on, raw
- 80 g Rice, white, long-grain
- 30 g Onions, raw
- 0.3 g Cardamom
- 0.3 g Cinnamon
- 0.2 g Cloves
- 1 g Lemon zest
- 12 g Ghee
- 0.5 g Turmeric
- 1.3 g Salt
- 160 g Water
Method
- Rub the chicken with the salt, turmeric, and half the cardamom, cinnamon and cloves.
- Put the chicken in a covered pot with a splash of water (or roast covered at 160 °C/325 °F) and cook over low heat for 35-40 minutes until tender, then lift out and set aside, reserving the cooking liquid.
- Cook the onion in the ghee for 3-4 minutes until soft, then add the rice, the remaining spices and the dried lime, and stir for 1 minute.
- Add the reserved cooking liquid plus the water, bring to a boil, then cover and cook for 15-18 minutes until the rice is tender.
- Meanwhile, brown the chicken well under a hot broiler or on a grill for 8-10 minutes to develop the traditional smoky, charred exterior.
- Serve the rice topped with the chicken, with a tangy tomato-chili sauce on the side if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 811 kcal | 38% |
| Carbohydrates | 68.3 g | |
| Water | 317 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 35.9 g | 75% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 2.8 g | |
| Methionine | 0.92 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 0.98 g | |
| Fat | 42.5 g | |
| Monounsaturated | 16.1 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6 g | |
| Saturated | 15.8 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 207 mg | |
| Calcium | 55.1 mg | 6% |
| Copper | 0.31 mg | 34% |
| Iron | 5.1 mg | 28% |
| Magnesium | 59.6 mg | 19% |
| Manganese | 1.3 mg | 72% |
| Phosphorus | 386 mg | 55% |
| Potassium | 522 mg | 11% |
| Selenium | 46.3 µg | 84% |
| Sodium | 662 mg | |
| Zinc | 3.3 mg | 42% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 11.7 mg | 84% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 196 µg | 49% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 91.8 mg | 22% |
| Vitamin A | 142 µg | 20% |
| Vitamin C | 3.6 mg | 5% |
| Vitamin D (D2 + D3) | 5.4 IU | 1% |
| Vitamin E | 0.86 mg | 6% |
| Vitamin K | 5.5 µg | 6% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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