Recipes · Iranian · Main Courses
Shirin Polo (Persian Sweet Rice)
One serving has 798 kcal and 36 g protein, and at least a fifth of a woman's daily need of vitamin A (88%), niacin (86%), selenium (81%), manganese (79%), pyridoxine (75%) and thiamin (70%). Ready in 75 minutes.
- Preparation: 30 min
- Cooking: 45 min
- Makes: 1 serving (396 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: dairy, nut, poultry
Ingredients
- 90 g Rice, white, long-grain
- 130 g Chicken thighs, boneless, skinless, raw
- 60 g Carrots, raw
- 5 g Lemon zest
- 20 g Sugar
- 10 g Almonds
- 8 g Pistachios
- 0.1 g Saffron
- 12 g Ghee
- 1.2 g Salt
- 60 g Water
Method
- Rinse the rice and soak in salted water 30 minutes, then drain.
- Julienne the carrots and candied orange peel (here, the lemon zest stand-in), and simmer them with the sugar and a splash of water 10 minutes until glossy and slightly softened; stir in the slivered almonds and pistachios in the last 2 minutes.
- Poach the chicken pieces gently in water with a little salt until cooked through to 74 °C (165 °F), then drain and set aside.
- Parboil the rice in plenty of water 6-7 minutes until still firm in the center, then drain.
- Layer half the rice in a pot, scatter over most of the carrot-nut mixture, then the rest of the rice; drizzle with the ghee, saffron dissolved in the water, and cover with a cloth-wrapped lid.
- Steam over low heat 30-35 minutes until the rice is tender, then serve mounded with the chicken and remaining carrot-nut mixture on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 798 kcal | 38% |
| Carbohydrates | 103 g | |
| Water | 227 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.41 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 2.9 g | |
| Methionine | 0.94 g | |
| Cystine | 0.53 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1 g | |
| Fat | 26.7 g | |
| Monounsaturated | 10.6 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.8 g | |
| Saturated | 9.9 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 153 mg | |
| Calcium | 99 mg | 10% |
| Copper | 0.53 mg | 59% |
| Iron | 5.9 mg | 33% |
| Magnesium | 97.9 mg | 32% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 454 mg | 65% |
| Potassium | 776 mg | 17% |
| Selenium | 44.5 µg | 81% |
| Sodium | 638 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.77 mg | 70% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 12.1 mg | 86% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.98 mg | 75% |
| Folate (vitamin B9) | 234 µg | 58% |
| Cobalamin (vitamin B12) | 0.79 µg | 33% |
| Choline | 88.5 mg | 21% |
| Vitamin A | 613 µg | 88% |
| Vitamin C | 10.5 mg | 14% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 12.8 µg | 14% |
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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