Lighter Maqluba (Upside-Down Chicken and Rice)

Roasting the traditional vegetables instead of deep-frying keeps all the classic Levant aromatic flavors while reducing fat and maximizing lean protein content.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 600 g chicken breast, cut into bite-sized pieces · 672 kcal in the whole recipe
• 180 g white rice, washed and drained · 648 kcal in the whole recipe
• 250 g eggplant, diced · 62 kcal in the whole recipe
• 250 g cauliflower florets · 62 kcal in the whole recipe
• 150 g potato, peeled and sliced · 116 kcal in the whole recipe
• 110 g onion, chopped · 44 kcal in the whole recipe
• 12 g garlic (3 cloves), minced · 18 kcal in the whole recipe
• 20 g olive oil, divided · 177 kcal in the whole recipe
• 400 g chicken broth, warm · 24 kcal in the whole recipe
• 12 g sliced almonds, toasted · 70 kcal in the whole recipe

Method

1. Preheat oven to 200°C (400°F); toss eggplant, cauliflower, and potato with 10 g olive oil, salt, and spices, then roast for 20-25 minutes until golden.

   

2. In a non-stick pot, heat remaining 10 g olive oil and sauté onion and garlic, then add chicken breast with allspice, cinnamon, turmeric, salt, and black pepper, cooking for 6-8 minutes until browned.

   

3. Layer the roasted potato, eggplant, and cauliflower over the chicken mixture in the pot, then spread washed rice evenly on top.

   

4. Pour warm chicken broth carefully over the rice, cover, bring to a boil, then simmer on low heat for 20 minutes until rice is cooked, and let rest for 10 minutes.

   

5. Invert the pot onto a large serving platter and garnish with toasted almonds before serving.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.