Low Fat Maqluba
Experience the flavorful magic of "Low Fat Maqluba," a healthier twist on the traditional Middle Eastern comfort dish. This layered upside-down rice casserole is a feast for the senses, showcasing tender chicken breast, vibrant vegetables like eggplant, zucchini, and carrots, and aromatic long-grain rice simmered in a spiced chicken stock. By lightly grilling the vegetables and using minimal olive oil, this recipe cuts unhealthy fats without compromising on taste. The dish is crowned with fresh parsley and toasted pine nuts for a delightful crunch. Perfect for a hearty family meal, this low-fat maqluba offers a wholesome, satisfying, and guilt-free take on a classic—flavor-packed and sure to impress! Keywords: low fat maqluba, healthy Middle Eastern recipes, layered rice casserole, low-fat comfort food, chicken and rice recipe.
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Recipe Information
Ingredients
- 2 cups long-grain rice
- 1 large eggplant
- 2 medium potatoes
- 2 medium zucchini
- 2 medium carrots
- 1 pound boneless skinless chicken breast
- 1 large onion
- 3 units garlic cloves
- 4 cups chicken stock
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground allspice
- 2 teaspoons salt
- 1 teaspoon black pepper
- 1 unit bay leaf
- 0.5 cup fresh parsley
- 2 tablespoons pine nuts
Instructions
Rinse the rice under cold water to remove excess starch and set aside to drain.
Peel and slice the eggplant into 1/4-inch thick rounds. Lightly sprinkle with salt and let it sit for 20 minutes to draw out moisture, then pat dry with a paper towel.
Peel and slice potatoes and carrots into 1/4-inch thick rounds. Slice zucchini into rounds of similar thickness.
In a large non-stick frying pan over medium heat, lightly spray or coat with a tiny amount of olive oil, and grill the eggplant, zucchini, potatoes, and carrots in batches until lightly browned. Set aside each batch on a paper towel to absorb excess grease.
Cut the chicken breast into large pieces, season with half of the cumin, allspice, salt, and black pepper.
In the same frying pan, add 1 tablespoon of olive oil and sauté the chicken pieces until they are browned but not fully cooked through. Remove and set aside.
Slice the onion and mince the garlic. In the same pan, using the remaining olive oil, sauté the onion until translucent and slightly golden, then add garlic and cook for another minute.
In a large pot, start layering the ingredients: begin with the fried potatoes at the bottom, followed by layers of chicken, eggplant, zucchini, carrots, and onion mixture. Top with the drained rice.
Slowly pour the chicken stock over the rice, ensuring all the rice is covered. Add a bay leaf and sprinkle the remaining cumin, salt, and black pepper.
Cover the pot with a lid, bring to a boil, then reduce the heat to low, and let it cook for about 45-50 minutes, or until the rice is cooked through.
Once cooking is complete, remove the pot from heat and let it sit, covered, for 10 minutes to allow the flavors to settle.
Toast the pine nuts in a small pan until golden brown, then set aside.
To serve, remove the lid, place a large platter over the pot, and quickly invert the pot so that the contents are layered on the platter.
Garnish with fresh parsley and toasted pine nuts before serving.
Nutrition Facts
Calories |
2771 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.9 g | 95% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 429 mg | 143% | |
| Sodium | 10173 mg | 442% | |
| Total Carbohydrate | 311.9 g | 113% | |
| Dietary Fiber | 42.7 g | 152% | |
| Total Sugars | 75.7 g | ||
| Protein | 217.1 g | 434% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 560 mg | 43% | |
| Iron | 27.4 mg | 152% | |
| Potassium | 6882 mg | 146% | |
*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.
