Your Recipe

Rfissa

Ingredient Amount Calories
Onions 150g 60kcal
Lentils 200g 704kcal
Chicken broiler, raw, meat only boneless breast 450g 540kcal
Turmeric ground 2g 6kcal
Garlic 12g 18kcal
Fenugreek seed 2g 6kcal
Parsley fresh 15g 5kcal
Coriander (cilantro) leaves raw 15g 3kcal
Ginger ground 2g 7kcal
Cinnamon ground 2g 5kcal
Black pepper, ground 2g 5kcal
Cumin, ground 2g 8kcal
Coriander ground 2g 6kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 4 pieces of msemen (Moroccan flatbread), shredded (if unavailable, substitute with phyllo dough or tortillas)
• 1 lb chicken thighs or breasts, bone-in
• 1 cup lentils, rinsed
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 1 teaspoon ground fenugreek seeds
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground black pepper
• Salt, to taste
• 6 cups chicken broth or water
• 1/4 cup chopped fresh cilantro, for garnish
• 1/4 cup chopped fresh parsley, for garnish
• Olive oil
Instructions:
o Heat some olive oil in a large pot over medium-high heat. Brown the chicken on all sides until golden. Remove and set aside.
o In the same pot, add more olive oil if needed. Sauté the chopped onion until translucent. Add minced garlic and cook for another minute.
o Add fenugreek, cumin, coriander, ginger, turmeric, cinnamon, black pepper, and salt. Stir well to coat the onions.
o Return the browned chicken to the pot. Add rinsed lentils and chicken broth or water. Bring to a boil, then reduce heat to low. Cover and simmer for about 1 hour or until chicken is tender and lentils are cooked.
o If using msemen, shred them into bite-sized pieces. If using phyllo dough or tortillas, tear into small pieces.
o Add the shredded msemen (or substitute) to the pot. Stir gently to combine. Simmer for an additional 10-15 minutes, allowing the flavors to meld together and the bread to soak up some of the broth.
o Taste and adjust seasoning if needed. Serve hot, garnished with chopped cilantro and parsley.

Nutrition Facts
Portion Size 107 g | ml
Amount Per Portion 172
718
kcal
kilojoules
% Daily Value *
Total Fat 1.9g 2%
Saturated Fat 0.4g 2%
Sodium 31mg 1%
Total Carbohydrate 19g 7%
Dietary Fiber 3.6g 13%
Sugar 1.4g
Protein 19g 39%
Vitamin D 0mcg 0%
Calcium 31mg 2%
Iron 2.6mg 14%
Potassium 433mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 20.053 mcg 2%
Thiamin [B1] 0.289 mg 24%
Riboflavin [B2] 0.168 mg 13%
Niacin [B3] 6.183 mg 39%
Pantothenic acid [B5] 1.433 mg 29%
Vitamin B6 0.642 mg 38%
Cobalamin [B12] 0.118 mcg 0%
Floate [B9] 132.74 mcg 0%
Vitamin C 6.073 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 0.531 mg 4%
Vitamin K 43.18 mcg 36%
Betaine 4.021 mg 0%
Choline 72.597 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 19.4 g 7%
Sugars 1.4 g 3%
Dietary fiber 3.6 g 13%
Carbohydrate 19 g 0%
Net carbs 18g
Aminoacids
Nutrient Amount DV
Alanine 1.011 g 0%
Arginine 1.373 g 0%
Aspartic acid 1.921 g 0%
Cysteine 0.217 g 0%
Glutamic acid 2.914 g 0%
Glycine 0.828 g 0%
Histidine 0.654 g 0%
Isoleucine 0.902 g 0%
Leucine 1.517 g 0%
Lysine 1.418 g 0%
Methionine 0.386 g 0%
Phenylalanine 0.831 g 0%
Proline 0.677 g 0%
Serine 0.782 g 0%
Threonine 0.801 g 0%
Tryptophan 0.221 g 0%
Tyrosine 0.63 g 0%
Valine 0.98 g 0%
Minerals
Nutrient Amount DV
Calcium 31.29 mg 2%
Copper 0.25 mg 27%
Fluoride 0.29 mcg 0%
Iron 2.57 mg 14%
Magnesium 35.03 mg 8%
Manganese 0.64 mg 28%
Phosphorus 204.52 mg 16%
Potassium 433.21 mg 9%
Selenium 13.44 mcg 24%
Sodium 30.62 mg 1%
Zinc 1.34 mg 12%
Other
Nutrient Amount DV
Water 64.773 g 0%
Ash 1.564 g 0%