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Single-portion layered chicken, rice and vegetable dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (mini) of Mini Maqluba (200 g) has 342 calories. That works out to 171 calories per 100 g. It contains 41 g of carbs, 17 g of protein, 12.8 g of fat and 3.2 g of fiber. Its 7 mg of B3 covers 44% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (mini) · 200 g
342
KCAL / 200G
Carbs
41g
· 15% DV
Protein
17g
· 34% DV
Fat
12.8g
· 16% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 20% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.3 g | 12% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 3.2 g | 11% |
| Protein | 17 g | 34% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (mini) | 200 g | 342 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (small) | 150 g | 257 kcal |
| 1 cup (medium) | 180 g | 308 kcal |
| 1 piece (mini) | 200 g | 342 kcal |
| 1 cup (large) | 240 g | 410 kcal |
| 1 serving (medium) | 250 g | 428 kcal |
| 1 serving (large) | 350 g | 599 kcal |
Calculated from 171 calories per 100 g.
Mini Maqluba is an individual-sized version of maqluba, a Middle Eastern layered dish of chicken, rice, and vegetables. It is cooked in a pot and turned upside down onto a plate before serving.
To make Mini Maqluba, arrange cooked chicken and vegetables in a small pot, add rice and liquid, then cook until the rice is tender. Let it rest before inverting it onto a plate so the layers hold.
Mini Maqluba is flipped to reveal the chicken, vegetable, and rice layers that cooked together in the pot. The dramatic turn is also central to the traditional presentation of maqluba, whose name means “upside down.”
Eggplant, cauliflower, and potatoes are common choices for Mini Maqluba, though versions vary by household and region. The vegetables are layered with chicken and rice, so they form part of the dish’s distinctive molded shape.
Yes, Mini Maqluba can be made without chicken by layering the rice with vegetables such as eggplant, cauliflower, and potatoes. Use a well-seasoned vegetable broth so the rice absorbs flavor as it cooks.
Serve Mini Maqluba with plain yogurt or a cucumber-yogurt sauce and a crisp salad. These cool, fresh sides complement the warm rice and cooked vegetables without competing with the dish’s layered presentation.
Let Mini Maqluba rest after cooking, use the right amount of liquid, and avoid loosening the layers before turning it out. Place a plate firmly over the pot and invert it in one controlled motion.
Mini Maqluba adapts maqluba, a traditional dish associated especially with Palestinian cooking and also enjoyed across the Levant. The mini format changes the serving size, not the signature layered cooking and upside-down presentation.
Yes, Mini Maqluba can be frozen in an airtight container, although thawed rice may be softer and the molded layers less distinct. Cool it promptly, freeze individual portions, and reheat until steaming hot throughout.
Mini Maqluba is assembled in layers and turned out of its pot to serve, while biryani is typically served without that molded, upside-down presentation. Their seasonings and regional traditions also differ, even when both include rice and meat.
Vitamins
B3
7mg · 44% DV
B6
0.46mg · 27% DV
B5
0.84mg · 17% DV
B1
0.2mg · 17% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
210mg · 30% DV
Manganese
0.56mg · 24% DV
Sodium
520mg · 23% DV
Potassium ⭐
348mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 342 calories in 1 serving (mini) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mini maqluba is a single-serving take on a Levantine one-pot dish. Chicken, rice and vegetables are layered in a pot and cooked together; the pot is then turned upside down onto a plate, revealing the layers. Eggplant, potato or cauliflower are common choices, though the combination varies by household.
It is savoury, warmly spiced and tender, with the vegetables and chicken sharing their flavour with the rice. Across the Levant it is often served as a substantial lunch or dinner, accompanied by yoghurt, a crisp salad or pickles. For English-speaking readers elsewhere, it works well as a complete main course; serve carefully to keep its distinctive shape. It is rice-forward, with chicken contributing protein, and you can make it lighter by using more vegetables and less rice.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.3g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.9g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.