Recipes · Iranian · Main Courses
Zereshk Polo (Persian Barberry Rice)
One serving has 723 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (88%), niacin (88%), manganese (72%), pyridoxine (67%), thiamin (61%) and phosphorus (56%). Ready in 65 minutes.
- Preparation: 25 min
- Cooking: 40 min
- Makes: 1 serving (372 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, poultry
Ingredients
- 90 g Rice, white, long-grain
- 150 g Chicken thighs, boneless, skinless, raw
- 20 g Cranberries, dried
- 8 g Sugar
- 0.1 g Saffron
- 12 g Ghee
- 30 g Onions, raw
- 1 g Turmeric
- 1.2 g Salt
- 60 g Water
Method
- Rinse the rice, soak in salted water 30 minutes, then drain.
- Cook the chicken with the onion and turmeric in half the ghee until the onion is soft and the chicken is browned and cooked through to 74 °C (165 °F).
- Parboil the rice in plenty of water 6-7 minutes until still firm in the center, then drain.
- Rinse the dried cranberries (a stand-in for barberries) briefly, then warm them gently with the remaining ghee and the sugar for 2-3 minutes, being careful not to burn them.
- Layer the rice over the chicken in the pot, drizzle with the water, cover with a cloth-wrapped lid and steam over low heat 30-35 minutes until tender.
- Fold most of the barberries through the rice, mound onto a platter, and scatter the rest on top to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 723 kcal | 34% |
| Carbohydrates | 100 g | |
| Water | 215 mL | |
| Fiber | 3 g | 10% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.1 g | |
| Lysine | 3 g | |
| Methionine | 1 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 19 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 9.3 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 172 mg | |
| Calcium | 48.8 mg | 5% |
| Copper | 0.34 mg | 38% |
| Iron | 5.8 mg | 32% |
| Magnesium | 63.8 mg | 21% |
| Manganese | 1.3 mg | 72% |
| Phosphorus | 395 mg | 56% |
| Potassium | 543 mg | 12% |
| Selenium | 48.3 µg | 88% |
| Sodium | 617 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 220 µg | 55% |
| Cobalamin (vitamin B12) | 0.92 µg | 38% |
| Choline | 92.3 mg | 22% |
| Vitamin A | 112 µg | 16% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 7.3 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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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