Your Recipe

Maqluba

Zutat  Menge  Kalorien 
Aubergine 300g 75kcal
Zwiebeln 300g 120kcal
Tomaten 200g 36kcal
Reis weiß langkörnig roh 400g 1460kcal
Pinienkerne 60g 404kcal
Kurkuma gemahlen 2g 6kcal
Pflanzenöl 30g 266kcal
frische Petersilie 10g 4kcal
Meersalz 2g 0kcal
Kreuzkümmel, gemahlen 2g 8kcal
Koriander gemahlen 2g 6kcal
Huhn, Brathähnchen oder Fritteusen, Schenkel, Fleisch und Haut, roh 454g 1003kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cups basmati rice, rinsed and drained
• 1 lb chicken thighs, bone-in and skin-on
• 2 large onions, thinly sliced
• 1 large eggplant, sliced into rounds
• 1 large tomato, sliced
• 1/2 cup pine nuts, toasted
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• Salt and pepper, to taste
• Vegetable oil, for frying
• Fresh parsley or cilantro, chopped (for garnish)
Instructions:
o Season the chicken thighs with salt, pepper, ground cumin, ground coriander, and ground turmeric.
o In a large pot or Dutch oven, heat vegetable oil over medium-high heat. Brown the chicken thighs on both sides. Remove and set aside.
o In the same pot, sauté the sliced onions until golden brown. Remove half of the onions and set aside.
o Arrange eggplant slices in the pot to cover the bottom.
o Layer tomato slices on top of the eggplant.
o Place browned chicken thighs on top of the tomatoes.
o Sprinkle toasted pine nuts over the chicken.
o Spread rinsed basmati rice evenly over the chicken and vegetables.
o Pour enough water to cover the rice by about an inch. Season with salt.
o Bring to a boil over high heat, then reduce heat to low. Cover and simmer for 30-40 minutes, or until rice and chicken are fully cooked and tender.
o Remove the pot from heat and let it sit for 10 minutes.
o Carefully invert the pot onto a large serving platter, allowing the Maqluba to unmold onto the platter.
o Garnish with reserved caramelized onions and chopped fresh parsley or cilantro.

Nährwertangaben 
Portionsgröße  294 g | ml
Menge pro Portion  565
2362
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  4.8g 24%
Natrium 202mg 9%
Gesamte Kohlenhydrate  64g 23%
Ballaststoffe  4.3g 15%
Zucker  5.2g
Protein  20g 40%
Vitamin D 0.1mcg 0%
Kalzium 53mg 4%
Eisen  4.8mg 27%
Kalium 584mg 12%
* 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 39.233 mcg 4%
Thiamin [B1] 0.535 mg 45%
Riboflavin [B2] 0.208 mg 16%
Niacin [B3] 7.362 mg 46%
Pantothensäure [B5] 1.091 mg 22%
Vitamin B6 0.513 mg 30%
Cobalamin [B12] 0.469 mcg 0%
Folat [B9] 291.803 mcg 0%
Vitamin C 11.761 mg 13%
Vitamin D 0.076 mcg 0%
Vitamin E 2.129 mg 14%
Vitamin K 44.92 mcg 37%
Betain 7.538 mg 0%
Cholin 53.229 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  64.3 g 23%
Sugars 5.2 g 10%
Ballaststoffe  4.3 g 15%
Carbohydrate 63.8 g 0%
Netto-Kohlenhydrate 59.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.161 g 0%
Arginin 1.604 g 0%
Asparaginsäure 1.936 g 0%
Cystein 0.273 g 0%
Glutaminsäure 3.538 g 0%
Glycin 1.09 g 0%
Histidin 0.523 g 0%
Isoleucin 0.852 g 0%
Leucin 1.548 g 0%
Lysin 1.378 g 0%
Methionin 0.479 g 0%
Phenylalanin 0.832 g 0%
Prolin 0.913 g 0%
Serin 0.888 g 0%
Threonin 0.804 g 0%
Tryptophan 0.207 g 0%
Tyrosin 0.675 g 0%
Valin 0.985 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 53.26 mg 4%
Kupfer 0.41 mg 46%
Fluorid 1.32 mcg 0%
Eisen  4.82 mg 27%
Magnesium 75.15 mg 18%
Mangan 1.92 mg 83%
Phosphor 292.46 mg 23%
Kalium 583.97 mg 12%
Selen 24.96 mcg 45%
Natrium 202.19 mg 9%
Zink 2.63 mg 24%
andere
Nährstoff Menge  DV
Wasser 182.061 g 0%
Asche 2.244 g 0%