Low Fat Maqluba

Experience the rich, layered flavors of the Middle East with this healthy twist on Maqluba—Low Fat Maqluba. This vibrant one-pot dish combines tender boneless chicken breast, caramelized vegetables like eggplant, zucchini, carrots, and potatoes, and fragrant long-grain rice, all infused with warm spices like cumin and allspice. By grilling the vegetables and using minimal olive oil, this recipe keeps the dish light without sacrificing its signature savory depth. Topped with toasted pine nuts and fresh parsley, Low Fat Maqluba is not only visually stunning when flipped onto a platter but also a wholesome, aromatic meal perfect for family dinners or special gatherings. Indulge in this low-fat, guilt-free version of a beloved classic that’s as nutritious as it is delicious.

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

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

Directions

Step 1

Rinse the rice under cold water to remove excess starch and set aside to drain.

Step 2

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.

Step 3

Peel and slice potatoes and carrots into 1/4-inch thick rounds. Slice zucchini into rounds of similar thickness.

Step 4

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.

Step 5

Cut the chicken breast into large pieces, season with half of the cumin, allspice, salt, and black pepper.

Step 6

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.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

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.

Step 11

Once cooking is complete, remove the pot from heat and let it sit, covered, for 10 minutes to allow the flavors to settle.

Step 12

Toast the pine nuts in a small pan until golden brown, then set aside.

Step 13

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.

Step 14

Garnish with fresh parsley and toasted pine nuts before serving.

Nutrition Facts

Serving size	(4101.4g)

Amount per serving	% Daily Value*
Calories	2771.1

Total Fat 73.9g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 9.4g
Cholesterol 429.4mg	0%
Sodium 10173.1mg	0%
Total Carbohydrate 311.9g	0%
Dietary Fiber 42.7g	0%
Total Sugars 75.7g
Protein 217.1g	0%

Vitamin D 0IU	0%
Calcium 560.5mg	0%
Iron 27.4mg	0%
Potassium 6882.1mg	0%

*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.

Source of Calories

Fat: 23.9%

Protein: 31.2%

Carbs: 44.9%