Maqlooba

Maqlooba is a traditional Lebanese dish that translates to 'upside down,' featuring layers of fragrant rice, tender vegetables, and spiced meat, all cooked together to create a delightful one-pot meal. This healthy version incorporates wholesome ingredients and is perfect for a satisfying dinner.

Ingredients

• Basmati rice - 150 grams
• Chicken thighs, boneless and skinless - 250 grams
• Eggplant, sliced - 100 grams
• Cauliflower florets - 100 grams
• Tomato, chopped - 100 grams
• Onion, finely chopped - 1 medium
• Garlic cloves, minced - 2
• Olive oil - 2 tablespoons
• Cinnamon powder - 1 teaspoon
• Allspice - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 400 ml
• Fresh parsley, chopped - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak in water for 30 minutes.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the chicken thighs, cinnamon, allspice, salt, and black pepper. Cook until the chicken is browned on all sides, about 5-7 minutes.
5. Remove the chicken and set aside. In the same pot, add the sliced eggplant and cauliflower florets. Sauté until slightly softened, about 5 minutes.
6. Add the chopped tomatoes and cooked chicken back into the pot. Stir to combine.
7. Drain the soaked rice and layer it on top of the chicken and vegetables in the pot. Do not stir.
8. Pour in the water, ensuring the rice is covered. Bring to a boil, then reduce heat to low and cover the pot. Cook for 20-25 minutes until the rice is tender and water is absorbed.
9. Remove from heat and let it sit covered for 10 minutes. Carefully flip the pot onto a large serving dish to release the Maqlooba.
10. Garnish with chopped fresh parsley and serve warm.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 65 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 700 mg
• Cholesterol: 75 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• High in protein from chicken, supporting muscle health.
• Rich in fiber from vegetables and rice, aiding digestion.

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