Your Recipe

Maqluba

Složka Množství Kalorie
Koriandr listy 2g 0kcal
Lilek 300g 75kcal
Cibule 150g 60kcal
Rajčata 300g 54kcal
Rýžová bílá dlouhozrnná syrová 200g 730kcal
Kurkuma mletá 1g 3kcal
Česnek 6g 9kcal
Olivový olej 30g 265kcal
Zeleninový vývar 480g 24kcal
Kmín, mletý 2g 8kcal
Kuřata, brojleři, tmavé maso, stehno, pouze maso, syrové 450g 545kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

200 grams basmati rice, rinsed
480 ml water or vegetable broth
30 ml olive oil
1 large onion, thinly sliced (about 150 grams)
2 cloves garlic, minced (about 6 grams)
450 grams boneless chicken thighs or lamb, cut into cubes (optional)
1 large eggplant, sliced into rounds (about 300 grams)
2 large tomatoes, sliced (about 300 grams)
1 teaspoon ground cumin (about 2 grams)
1 teaspoon ground coriander (about 2 grams)
1/2 teaspoon ground turmeric (about 1 gram)
Salt and pepper to taste
Chopped parsley or cilantro for garnish (about 10 grams)
Instructions:

In a large pot, heat olive oil over medium heat. Add sliced onion and minced garlic, sauté until softened.
Add chicken or lamb (if using) and brown on all sides. Remove from pot and set aside.
Arrange sliced eggplant and tomatoes in the pot, layering evenly.
Sprinkle half of the spices (cumin, coriander, turmeric), salt, and pepper over the vegetables.
Spread rice evenly over the vegetables and meat (if using). Pour water or broth over the rice.
Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until rice is cooked and liquid is absorbed.
Remove pot from heat. Place a large serving platter over the pot and carefully invert to release maqluba onto the platter.
Garnish with chopped parsley or cilantro.
Serve hot as a main course or side dish.

nutriční údaje
Velikost porce 320 g | ml
Množství na porci 295
1236
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.7g 11%
Nasycené tuky 1.6g 8%
Sodík 315mg 14%
Sacharidy celkem 35g 13%
Vláknina 3.1g 11%
Cukr 4.6g
Bílkoviny 19g 37%
Vitamin D 0mcg 0%
Vápník 38mg 3%
Železo 2.8mg 15%
Draslík 520mg 11%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 37.687 mcg 4%
Thiamin [B1] 0.33 mg 28%
Riboflavin [B2] 0.219 mg 17%
Niacin [B3] 6.332 mg 40%
Kyselina pantotenová [B5] 0.611 mg 12%
Vitamin B6 0.525 mg 31%
Kobalamin [B12] 0.458 mcg 0%
Floát [B9] 155.553 mcg 0%
Vitamin C 10.549 mg 12%
Vitamin D 0 mcg 0%
Vitamin E 1.344 mg 9%
Vitamin K 12.669 mcg 11%
Betain 7.921 mg 0%
Cholin 51.152 mg 9%
Carbohydrates
živina Množství DV
Sacharidy celkem 35.2 g 13%
Sugars 4.6 g 9%
Vláknina 3.1 g 11%
Carbohydrate 34.3 g 0%
Čisté sacharidy 30.6g
aminokyseliny
živina Množství DV
Alanin 1.067 g 0%
Arginin 1.299 g 0%
Kyselina asparagová 1.853 g 0%
Cystein 0.231 g 0%
kyselina glutamová 3.262 g 0%
Glycin 0.824 g 0%
Histidin 0.52 g 0%
Izoleucin 0.845 g 0%
Leucin 1.508 g 0%
Lysin 1.527 g 0%
Metionin 0.487 g 0%
Fenylalanin 0.76 g 0%
Prolin 0.74 g 0%
Serin 0.784 g 0%
Treonin 0.822 g 0%
Tryptofan 0.206 g 0%
Tyrosin 0.659 g 0%
Valin 0.907 g 0%
Minerály
živina Množství DV
Vápník 37.7 mg 3%
Měď 0.22 mg 24%
Fluorid 1.43 mcg 0%
Železo 2.76 mg 15%
Hořčík 43.29 mg 10%
Mangan 0.64 mg 28%
Fosfor 214.59 mg 17%
Draslík 519.76 mg 11%
Selen 22.66 mcg 41%
Sodík 315.25 mg 14%
Zinek 1.82 mg 17%
další
živina Množství DV
Voda 256.043 g 0%
Popel 2.468 g 0%