Heart-Healthy Mansaf
Discover a nutritious twist on a traditional Jordanian favorite with our Heart-Healthy Mansaf recipe! This lighter take on the classic dish features tender, shredded chicken simmered in a flavorful low-fat yogurt sauce infused with turmeric, cumin, and cardamom. Served over nutty brown basmati rice and whole wheat flatbread, this satisfying meal is finished with a sprinkle of golden toasted pine nuts and fresh parsley for the perfect balance of texture and flavor. Packed with wholesome, heart-smart ingredients, including low-sodium broth and unsweetened yogurt, this Middle Eastern-inspired dish is not only delicious but also good for you. Whether you’re seeking a healthier alternative to a beloved comfort food or a crowd-pleaser for your next gathering, this Heart-Healthy Mansaf delivers authenticity with a mindful twist.
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Recipe Information
Ingredients
- 2 cups Brown basmati rice
- 4 cups Water
- 1.5 pounds Skinless boneless chicken breasts
- 4 cups Low-sodium chicken broth
- 2 cups Low-fat unsweetened yogurt
- 2 tablespoons Cornstarch
- 2 tablespoons Lemon juice
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground cardamom
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 cloves Garlic cloves, minced
- 0.25 cup Pine nuts, toasted
- 0.25 cup Fresh parsley, chopped
- 3 sheets Whole wheat flatbread
Instructions
Begin by rinsing the brown basmati rice under cold water until the water runs clear.
In a medium saucepan, bring 4 cups of water to a boil. Add rinsed rice and a pinch of salt. Cover, reduce heat to low, and simmer for about 25-30 minutes or until rice is tender and water is absorbed.
In a large pot, add the chicken breasts and cover them with low-sodium chicken broth. Bring to a boil over medium-high heat, then reduce to medium and let simmer for about 15-20 minutes or until chicken is cooked through.
Once the chicken is cooked, remove it from the broth (reserve the broth) and let it cool slightly. Shred the chicken using two forks and set aside.
In a separate bowl, mix the low-fat unsweetened yogurt with cornstarch and lemon juice until smooth.
Add the yogurt mixture to the reserved chicken broth in the pot. Stir to combine.
Season the mixture with turmeric, cumin, cardamom, salt, and black pepper. Add minced garlic and stir well.
Heat the mixture gently over low heat, stirring continuously to prevent curdling, until it thickens slightly. Add the shredded chicken back into the pot and let it simmer gently for an additional 10 minutes.
While the chicken and yogurt sauce is simmering, preheat a small skillet over medium heat. Toast pine nuts until golden brown, stirring frequently to avoid burning.
To assemble the Mansaf, place the whole wheat flatbread on a large serving platter.
Spread the cooked brown basmati rice over the flatbread.
Pour the chicken and yogurt sauce over the rice, spreading it evenly.
Garnish with the toasted pine nuts and chopped fresh parsley.
Serve warm, allowing guests to scoop servings that include a bit of each component.
Nutrition Facts
Calories |
2619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.0 g | 81% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 610 mg | 203% | |
| Sodium | 4215 mg | 183% | |
| Total Carbohydrate | 233.4 g | 85% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 36.5 g | ||
| Protein | 284.1 g | 568% | |
| Vitamin D | 6.5 mcg | 32% | |
| Calcium | 1371 mg | 105% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 4449 mg | 95% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
