Calories in Maqluba
Maqluba is a traditional Levantine dish consisting of meat, rice, and fried vegetables layered in a pot and flipped upside down. It is rich in carbohydrates and protein, though the calorie content can be high due to the frying of vegetables like eggplant and cauliflower.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Maqluba | 1 cup (250g) | 500 | 25g | 55g | 20g |
| Lamb Maqluba | 1 cup (250g) | 620 | 28g | 55g | 32g |
| Vegetable Maqluba (No Meat) | 1 cup (250g) | 380 | 8g | 60g | 12g |
| Healthy Roasted Veggie Maqluba | 1 cup (250g) | 420 | 25g | 55g | 11g |
Health Benefits
Excellent source of complete protein for muscle maintenance and tissue repair.
Provides sustained energy through complex carbohydrates found in rice and vegetables.
Contains essential antioxidants and vitamins from vegetables like eggplant, cauliflower, and tomatoes.
Nutrition Tips
- Roast or air-fry vegetables instead of deep-frying to significantly reduce the total fat and calorie content.
- Use brown rice or parboiled rice to increase the fiber content and lower the glycemic index of the meal.
- Opt for lean chicken breast or lean cuts of beef instead of lamb to reduce saturated fat intake.
- Serve with a side of low-fat Greek yogurt or a fresh cucumber salad to add probiotics and volume without many calories.
- Be mindful of the oil used in the rice; using a measured amount of olive oil is healthier than using ghee or butter.
GAYA Tracking Tip
For the most accurate tracking, photograph your plate from a top-down angle and specify if the vegetables were fried or roasted, as this changes the fat content significantly.
Frequently Asked Questions
Is Maqluba high in calories?+
Yes, traditional Maqluba can be high in calories (450-600 per cup) because the vegetables are typically deep-fried before being layered with the rice.
Can I eat Maqluba on a weight loss diet?+
Yes, if you modify the preparation by roasting the vegetables and using lean protein, it becomes a balanced meal suitable for weight loss.
Which meat is best for a healthier Maqluba?+
Skinless chicken breast is the best option for reducing calories and fat, followed by lean beef cubes.
Related Foods
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