Low Sodium Maqluba
Discover the magic of traditional Middle Eastern cuisine with this **Low Sodium Maqluba**, a stunning one-pot dish that’s turned upside-down for a dramatic presentation. This healthier twist on the classic Maqluba uses **salt-free chicken broth** and vibrant **roasted vegetables** like eggplant, cauliflower, and carrots to deliver a flavorful yet heart-friendly meal. The tender **boneless chicken** is infused with warm spices, including cinnamon, allspice, and turmeric, creating an aromatic base that pairs beautifully with fluffy **basmati rice**. Perfect for a family gathering or an impressive dinner, this recipe combines layers of wholesome ingredients and finishes with a pop of freshness from chopped parsley. Ready in just over two hours, this comforting and low-sodium take on a beloved recipe proves that healthy and delicious can go hand in hand.
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Recipe Information
Ingredients
- 2 cups Basmati rice
- 3 cups Water
- 1 large Eggplant, sliced
- 2 medium Potatoes, sliced
- 2 medium Carrots, sliced
- 1 cup Cauliflower florets
- 500 grams Chicken breast, boneless and skinless
- 4 tablespoons Olive oil
- 1 large Onion, chopped
- 4 cloves Garlic, minced
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground allspice
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Turmeric
- 2 medium Tomato, sliced
- 1 cup Salt-free chicken broth
- 0.5 cup Fresh parsley, chopped
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak in warm water for 30 minutes, then drain.
Preheat the oven to 400°F (200°C).
Arrange the eggplant, potatoes, carrots, and cauliflower on a baking sheet. Drizzle with 2 tablespoons of olive oil and roast in the oven for 20 minutes or until they are slightly golden. Set aside.
In a large pot, heat the remaining 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, sauté until soft and fragrant, about 5 minutes.
Add the chicken pieces and cook until browned on all sides.
Stir in the cinnamon, allspice, black pepper, and turmeric, cooking for another 2 minutes.
Add the salt-free chicken broth, bring to a gentle simmer, cover and cook for 15 minutes.
Remove the chicken from the pot and set aside. Layer the pot with the roasted vegetables and the slices of tomatoes at the bottom.
Place the cooked chicken pieces on top of the vegetable layer.
Spread the soaked and drained rice evenly over the chicken and vegetable layers.
Pour the remaining water over the rice. Cover the pot tightly with a lid.
Bring to a boil, then reduce to a simmer and cook for 40-45 minutes, until rice is tender and all the liquid is absorbed.
Remove the pot from heat and let it sit, covered, for 10 minutes to set.
To serve, place a large serving platter over the pot and carefully invert the pot to serve the Maqluba layered.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
2413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.1 g | 101% | |
| Saturated Fat | 14.6 g | 73% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 638 mg | 28% | |
| Total Carbohydrate | 233.7 g | 85% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 39.4 g | ||
| Protein | 192.3 g | 385% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 654 mg | 50% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 6380 mg | 136% | |
*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.
