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| Fatit Djeij |
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| Rich in Fibers, Folate, Zinc, Magnesium, Phosphorus and Vitamins B3, B6, B12. Contains Isoflavone. |
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Preparation time (min): 15
Cooking time (min): 30
Serves: 8
Ingredients
Rice
1 portion cooked minced meat
1 cups long grain rice, soaked for hour
3 cups chicken broth
1 teaspoon salt
1 teaspoon all spice
1 teaspoon ground cinnamon
Chickpeas
4 cups water
3 cups boiled chickpeas
2 garlic cloves, crushed
1 teaspoon salt
Yogurt Sauce
1 kg skimmed plain yogurt
2 garlic cloves, crushed
1 teaspoon tahini
1 teaspoon dried mint
1 teaspoon salt
500 g skinless chicken breasts, boiled and shredded
1 large pita bread, toasted and cut into 3x3cm
1 tablespoon pine nuts, toasted
Method of Preparation
In a deep pan, stir-fry meat over high heat.
Drain rice, add to meat and stir for 2 more minutes.
Add chiken broth with seasoning and mix well. Bring to boil.
Cover pan and cook over low heat for 30 minutes without stirring.
In a deep pan, bring water to boil.
Add chickpeas ingredients over low heat until tender.
Set aside.
In a separate bowl, mix yogurt ingredients. Set aside.
Put hot rice in serving plate. Garnish with chicken and chickpeas.
Cover with bread and yogurt.
Sprinkle toasted pine nuts.
Tip: If the chicken breast was not previously prepared, start by boiling 500 g chicken breast (p 13).
Instead of 3 cups chicken broth, use 3 cups water and 1 fat-free chicken broth cube and remove salt from the recipe.
If the meat was not previously prepared, start by cooking 150 g raw minced meat (p 9).
If chickpeas were uncooked, start by boiling 1 cups dried chickpeas (p 12) or use canned cooked chickpeas.
Nutritional value per person
Energy (Cal): 450
Cholesterol (mg): 50
Fats (g): 5
Starch (g): 67
Proteins (g): 35
Fibers (g): 2 |
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