Malooba

Gluten Free
Dairy Free
Health score
36%
Malooba
180 min.
6
760kcal

Suggestions

Ingredients

  • 2.5 cups rice rinsed uncooked drained
  •  bay leaves 
  • large head cauliflower separated
  • tablespoons ground allspice 
  • 0.5 teaspoon ground cardamom 
  • medium onion quartered
  • large potatoes sliced into rounds
  •  cardamom seeds whole
  • medium tomatoes diced
  • tablespoons vegetable oil 
  • cups water 
  • pound meat from a rotisserie chicken whole cut into pieces

Equipment

  • frying pan
  • pot

Directions

  1. Place chicken in a large pot with 6 cups water, onion, 2 tablespoons allspice, ground cardamom, cardamom seeds, whole cloves and bay leaves. Bring to a boil, and cook until chicken is tender, about 40 minutes.
  2. Remove chicken, strain and reserve broth.
  3. Soak the rice in water while waiting for the chicken to cook. When the chicken is almost done, drain the water off, and stir in 1 1/2 tablespoons of allspice.
  4. Heat the oil in a skillet over medium-high heat. Fry the potatoes and cauliflower in the hot oil until browned. They do not need to fully cook.
  5. In a separate pot, layer fried potatoes on the bottom. This is done so that the rice will not stick to the bottom of the pan.
  6. Add the cauliflower and tomatoes, and sprinkle a handful of rice over the vegetables.
  7. Remove the bones from the chicken and place the chicken in the pot. Cover with the rest of the rice.
  8. Pour in the reserved broth until it reaches a level about 1/2 inch above the level of the rice. Cover the pot, and cook over medium-low heat for 1 hour, until rice is tender.
  9. When the liquid has absorbed, have a large round tray ready. Uncover the pot, and place the tray over the top. Invert so that the pan is upside down on top of the tray.
  10. Let stand for 5 minutes like this, then slowly remove the pot to let the food fall onto the tray.

Nutrition Facts

Calories760kcal
Protein19.64%
Fat35.57%
Carbs44.79%

Properties

Glycemic Index
44.49
Glycemic Load
47.26
Inflammation Score
-8
Nutrition Score
31.457826344863%

Flavonoids

Naringenin
0.28mg
Apigenin
0.04mg
Luteolin
0.13mg
Isorhamnetin
0.92mg
Kaempferol
1.15mg
Myricetin
0.06mg
Quercetin
5.15mg

Nutrients percent of daily need

Calories:759.65kcal
37.98%
Fat:29.97g
46.11%
Saturated Fat:7.71g
48.18%
Carbohydrates:84.92g
28.31%
Net Carbohydrates:78.19g
28.43%
Sugar:5.1g
5.67%
Cholesterol:108.86mg
36.29%
Sodium:167.52mg
7.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.24g
74.48%
Vitamin C:89.94mg
109.02%
Manganese:1.64mg
81.87%
Vitamin B3:12.8mg
63.99%
Vitamin B6:1.14mg
56.8%
Selenium:33.71µg
48.16%
Phosphorus:418.22mg
41.82%
Vitamin K:40.94µg
38.99%
Potassium:1198.63mg
34.25%
Vitamin B5:3.28mg
32.77%
Folate:114.96µg
28.74%
Fiber:6.73g
26.92%
Magnesium:97.59mg
24.4%
Zinc:3.53mg
23.54%
Copper:0.45mg
22.26%
Vitamin B2:0.33mg
19.53%
Iron:3.47mg
19.26%
Vitamin B1:0.29mg
19.21%
Vitamin A:560.23IU
11.2%
Calcium:109.25mg
10.92%
Vitamin E:1.42mg
9.46%
Vitamin B12:0.45µg
7.5%
Vitamin D:0.29µg
1.94%
Source:Allrecipes