Your Recipe

Maqluba

Ingrédient Quantité Calories
Coriandre 2g 0kcal
Aubergine 300g 75kcal
Oignons 150g 60kcal
Tomates 300g 54kcal
Riz blanc à long grain cru 200g 730kcal
Curcuma moulu 1g 3kcal
Ail 6g 9kcal
Huile d'olive 30g 265kcal
Bouillon de légumes 480g 24kcal
Cumin, moulu 2g 8kcal
Poulet, poulets ou friteuses, viande brune, cuisse, viande uniquement, cru 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.

Valeurs nutritives
Taille des portions 320 g | ml
Quantité par portion 295
1236
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.7g 11%
Gras saturés 1.6g 8%
Sodium 315mg 14%
Total des glucides 35g 13%
Fibres alimentaires 3.1g 11%
Sucre 4.6g
Protéine 19g 37%
Vitamine D 0mcg 0%
Calcium 38mg 3%
Fer 2.8mg 15%
Potassium 520mg 11%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 37.687 mcg 4%
Thiamine [B1] 0.33 mg 28%
Riboflavine [B2] 0.219 mg 17%
Niacine [B3] 6.332 mg 40%
Acide pantothénique [B5] 0.611 mg 12%
Vitamine B6 0.525 mg 31%
Cobalamine [B12] 0.458 mcg 0%
Floate [B9] 155.553 mcg 0%
Vitamine C 10.549 mg 12%
Vitamine D 0 mcg 0%
Vitamine E 1.344 mg 9%
Vitamine K 12.669 mcg 11%
Bétaïne 7.921 mg 0%
Choline 51.152 mg 9%
Carbohydrates
nutriment Quantité DV
Total des glucides 35.2 g 13%
Sugars 4.6 g 9%
Fibres alimentaires 3.1 g 11%
Carbohydrate 34.3 g 0%
Glucides nets 30.6g
acides aminés
nutriment Quantité DV
Alanine 1.067 g 0%
Arginine 1.299 g 0%
Acide aspartique 1.853 g 0%
Cystéine 0.231 g 0%
Acide glutamique 3.262 g 0%
Glycine 0.824 g 0%
Histidine 0.52 g 0%
Isoleucine 0.845 g 0%
Leucine 1.508 g 0%
Lysine 1.527 g 0%
Méthionine 0.487 g 0%
Phénylalanine 0.76 g 0%
Proline 0.74 g 0%
Sérine 0.784 g 0%
Thréonine 0.822 g 0%
Tryptophane 0.206 g 0%
Tyrosine 0.659 g 0%
Valine 0.907 g 0%
Minéraux
nutriment Quantité DV
Calcium 37.7 mg 3%
Cuivre 0.22 mg 24%
Fluorure 1.43 mcg 0%
Fer 2.76 mg 15%
Magnésium 43.29 mg 10%
Manganèse 0.64 mg 28%
Phosphore 214.59 mg 17%
Potassium 519.76 mg 11%
Sélénium 22.66 mcg 41%
Sodium 315.25 mg 14%
Zinc 1.82 mg 17%
autres
nutriment Quantité DV
Eau 256.043 g 0%
Cendres 2.468 g 0%