Your Recipe

Maqluba

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 2g 0kcal
Aubergine 300g 75kcal
Zwiebeln 150g 60kcal
Tomaten 300g 54kcal
Reis weiß langkörnig roh 200g 730kcal
Kurkuma gemahlen 1g 3kcal
Knoblauch 6g 9kcal
Olivenöl 30g 265kcal
Gemüsebrühe[pl:]Bulion warzywny 480g 24kcal
Kreuzkümmel, gemahlen 2g 8kcal
Hähnchen, Brathähnchen oder Fritteusen, dunkles Fleisch, Keule, nur Fleisch, roh 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.

Nährwertangaben 
Portionsgröße  320 g | ml
Menge pro Portion  295
1236
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.7g 11%
Gesättigte Fettsäuren  1.6g 8%
Natrium 315mg 14%
Gesamte Kohlenhydrate  35g 13%
Ballaststoffe  3.1g 11%
Zucker  4.6g
Protein  19g 37%
Vitamin D 0mcg 0%
Kalzium 38mg 3%
Eisen  2.8mg 15%
Kalium 520mg 11%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.611 mg 12%
Vitamin B6 0.525 mg 31%
Cobalamin [B12] 0.458 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  35.2 g 13%
Sugars 4.6 g 9%
Ballaststoffe  3.1 g 11%
Carbohydrate 34.3 g 0%
Netto-Kohlenhydrate 30.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.067 g 0%
Arginin 1.299 g 0%
Asparaginsäure 1.853 g 0%
Cystein 0.231 g 0%
Glutaminsäure 3.262 g 0%
Glycin 0.824 g 0%
Histidin 0.52 g 0%
Isoleucin 0.845 g 0%
Leucin 1.508 g 0%
Lysin 1.527 g 0%
Methionin 0.487 g 0%
Phenylalanin 0.76 g 0%
Prolin 0.74 g 0%
Serin 0.784 g 0%
Threonin 0.822 g 0%
Tryptophan 0.206 g 0%
Tyrosin 0.659 g 0%
Valin 0.907 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 37.7 mg 3%
Kupfer 0.22 mg 24%
Fluorid 1.43 mcg 0%
Eisen  2.76 mg 15%
Magnesium 43.29 mg 10%
Mangan 0.64 mg 28%
Phosphor 214.59 mg 17%
Kalium 519.76 mg 11%
Selen 22.66 mcg 41%
Natrium 315.25 mg 14%
Zink 1.82 mg 17%
andere
Nährstoff Menge  DV
Wasser 256.043 g 0%
Asche 2.468 g 0%