Recipes · Iranian · Main Courses
Tahchin (Persian Saffron Rice Cake)
One serving has 775 kcal and 47 g protein, and at least a fifth of a woman's daily need of niacin (124%), selenium (114%), pyridoxine (108%), phosphorus (80%), pantothenic acid (76%) and choline (70%). Ready in 105 minutes.
- Preparation: 45 min
- Cooking: 60 min
- Makes: 1 serving (374 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: dairy, egg, poultry
Ingredients
- 90 g Rice, white, long-grain
- 140 g Chicken breast, boneless, skinless, raw
- 60 g Yogurt, Greek
- 20 g Egg yolks, raw
- 0.1 g Saffron
- 15 g Ghee
- 1.3 g Salt
- 8 g Cranberries, dried
- 40 g Water
Method
- Rinse the rice, soak in salted water 30 minutes, then drain and parboil 6-7 minutes until still firm in the center; drain again.
- Poach the chicken in the water with a little salt until cooked through to 74 °C (165 °F), then drain, cool slightly and shred.
- Dissolve the saffron in a spoonful of hot water, then whisk it with the yogurt, egg yolks and half the salt.
- Fold two-thirds of the saffron yogurt into the parboiled rice, along with the shredded chicken and dried cranberries (a stand-in for barberries).
- Melt the ghee in a heavy, greased pot, spread the remaining saffron yogurt over the base, then press in the rice mixture firmly and evenly.
- Cover and cook over low heat 40-45 minutes until a golden crust forms on the bottom, then invert onto a plate to serve, crust-side up.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 775 kcal | 37% |
| Carbohydrates | 81.8 g | |
| Water | 214 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 46.6 g | 97% |
| Tryptophan | 0.51 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.4 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.2 g | |
| Histidine | 1.4 g | |
| Fat | 27.6 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.8 g | |
| Saturated | 13.6 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 365 mg | |
| Calcium | 121 mg | 12% |
| Copper | 0.29 mg | 32% |
| Iron | 5 mg | 28% |
| Magnesium | 70.3 mg | 23% |
| Manganese | 1.1 mg | 59% |
| Phosphorus | 562 mg | 80% |
| Potassium | 684 mg | 15% |
| Selenium | 62.6 µg | 114% |
| Sodium | 604 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 17.4 mg | 124% |
| Pantothenic acid (vitamin B5) | 3.8 mg | 76% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 253 µg | 63% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 297 mg | 70% |
| Vitamin A | 216 µg | 31% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D (D2 + D3) | 45 IU | 8% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 2.1 µg | 2% |
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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