Maglouba
- Maglouba is a traditional Middle Eastern dish consisting of layers of meat, rice, and vegetables cooked together in a single pot. The dish is flipped upside down onto a serving platter before serving, creating a visually stunning presentation. It’s flavourful, hearty, and popular across many Middle Eastern countries.
Now, let’s calculate the total macronutrients and calories for this modified recipe:
- Total protein: 58 grams
- Total fat: 2 grams
- Total carbohydrates: 22 grams
- Total calories: 338 calories
Ingredients:
- 250g boneless, skinless chicken breasts, cut into chunks.
- 1/4 cup uncooked brown rice
- 1 small eggplant, sliced.
- 1 cup cauliflower florets
- 1/2 onion thinly sliced.
- 1 clove garlic, minced.
- 1/2 teaspoon olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish
Instructions:
- Preheat the air fryer to 375°F (190°C).
- Place the eggplant slices and cauliflower florets in the air fryer basket. You may need to cook them in batches depending on the size of your air fryer. Lightly spray them with cooking spray.
- Air fry the vegetables for about 10-15 minutes until they are tender and slightly browned. Remove them from the air fryer and set aside.
- Rinse the brown rice and drain well.
- In a non-stick skillet, heat the olive oil over medium heat. Add the sliced onion and minced garlic, and sauté until softened and fragrant.
- Add the chicken breast chunks to the skillet and cook until browned on all sides.
- Add the ground cumin, ground coriander, ground cinnamon, salt, and pepper to the skillet, and stir to coat the chicken.
- Layer the roasted eggplant slices and cauliflower florets over the chicken in the skillet.
- Spread the uncooked brown rice evenly over the vegetables and chicken in the skillet.
- Pour a small amount of water or broth into the skillet to create steam. Cover and let it simmer for 20-25 minutes until the rice is cooked and the dish is heated through.
- Garnish with fresh parsley or cilantro before serving.
- Enjoy your high-protein, low-calorie tuna salad!
