Low Sodium Maqluba

Discover the flavorful world of Middle Eastern cuisine with this Low Sodium Maqluba, a heart-healthy twist on the classic one-pot layered dish. Built on layers of tender roasted vegetables, juicy chicken breast, and aromatic basmati rice, this recipe is seasoned with fragrant spices like cinnamon, allspice, turmeric, and black pepper—completely omitting the salt without compromising taste. The unique flipping technique reveals a striking presentation, making it perfect for family dinners or special gatherings. With nutrient-rich ingredients like eggplant, cauliflower, and carrots, paired with salt-free chicken broth, this low-sodium recipe offers a guilt-free, wholesome way to enjoy this beloved comfort food. Serve garnished with fresh parsley for a visually stunning and nourishing meal that’s as captivating to the eyes as it is to the palate.

Nutriscore Rating: 80/100

Prep Time:45 mins

Cook Time:75 mins

Total Time:120 mins

Servings: 6

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

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak in warm water for 30 minutes, then drain.

Step 2

Preheat the oven to 400°F (200°C).

Step 3

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.

Step 4

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.

Step 5

Add the chicken pieces and cook until browned on all sides.

Step 6

Stir in the cinnamon, allspice, black pepper, and turmeric, cooking for another 2 minutes.

Step 7

Add the salt-free chicken broth, bring to a gentle simmer, cover and cook for 15 minutes.

Step 8

Remove the chicken from the pot and set aside. Layer the pot with the roasted vegetables and the slices of tomatoes at the bottom.

Step 9

Place the cooked chicken pieces on top of the vegetable layer.

Step 10

Spread the soaked and drained rice evenly over the chicken and vegetable layers.

Step 11

Pour the remaining water over the rice. Cover the pot tightly with a lid.

Step 12

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.

Step 13

Remove the pot from heat and let it sit, covered, for 10 minutes to set.

Step 14

To serve, place a large serving platter over the pot and carefully invert the pot to serve the Maqluba layered.

Step 15

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(3377.5g)

Amount per serving	% Daily Value*
Calories	2412.8

Total Fat 79.1g	0%
Saturated Fat 14.6g	0%
Polyunsaturated Fat 5.3g
Cholesterol 425mg	0%
Sodium 637.9mg	0%
Total Carbohydrate 233.7g	0%
Dietary Fiber 37.0g	0%
Total Sugars 39.4g
Protein 192.3g	0%

Vitamin D 65IU	0%
Calcium 654.2mg	0%
Iron 24.9mg	0%
Potassium 6379.5mg	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: 29.5%

Protein: 31.8%

Carbs: 38.7%