Heart-Healthy Mansaf

Elevate your dinner table with this "Heart-Healthy Mansaf," a lighter twist on the traditional Jordanian dish that delivers bold flavors without compromising wellness. This recipe swaps out heavy lamb and high-fat yogurt for lean, shredded chicken breast and creamy low-fat yogurt, ensuring a dish that’s packed with protein while being kind to your heart. The nutty goodness of brown basmati rice perfectly complements the fragrant blend of turmeric, cumin, and cardamom-infused yogurt sauce, creating a symphony of Middle Eastern spices. Layered over whole wheat flatbread and crowned with toasted pine nuts and fresh parsley, this wholesome mansaf is a feast for both the eyes and the palate. Perfect for special occasions or weeknight dinners, this quick-to-cook, nutrient-packed dish makes health-conscious eating effortlessly delicious.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups Brown basmati rice
• 4 cups Water
• 1.5 pounds Skinless boneless chicken breasts
• 4 cups Low-sodium chicken broth
• 2 cups Low-fat unsweetened yogurt
• 2 tablespoons Cornstarch
• 2 tablespoons Lemon juice
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground cardamom
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 cloves Garlic cloves, minced
• 0.25 cup Pine nuts, toasted
• 0.25 cup Fresh parsley, chopped
• 3 sheets Whole wheat flatbread

Directions

Step 1

Begin by rinsing the brown basmati rice under cold water until the water runs clear.

Step 2

In a medium saucepan, bring 4 cups of water to a boil. Add rinsed rice and a pinch of salt. Cover, reduce heat to low, and simmer for about 25-30 minutes or until rice is tender and water is absorbed.

Step 3

In a large pot, add the chicken breasts and cover them with low-sodium chicken broth. Bring to a boil over medium-high heat, then reduce to medium and let simmer for about 15-20 minutes or until chicken is cooked through.

Step 4

Once the chicken is cooked, remove it from the broth (reserve the broth) and let it cool slightly. Shred the chicken using two forks and set aside.

Step 5

In a separate bowl, mix the low-fat unsweetened yogurt with cornstarch and lemon juice until smooth.

Step 6

Add the yogurt mixture to the reserved chicken broth in the pot. Stir to combine.

Step 7

Season the mixture with turmeric, cumin, cardamom, salt, and black pepper. Add minced garlic and stir well.

Step 8

Heat the mixture gently over low heat, stirring continuously to prevent curdling, until it thickens slightly. Add the shredded chicken back into the pot and let it simmer gently for an additional 10 minutes.

Step 9

While the chicken and yogurt sauce is simmering, preheat a small skillet over medium heat. Toast pine nuts until golden brown, stirring frequently to avoid burning.

Step 10

To assemble the Mansaf, place the whole wheat flatbread on a large serving platter.

Step 11

Spread the cooked brown basmati rice over the flatbread.

Step 12

Pour the chicken and yogurt sauce over the rice, spreading it evenly.

Step 13

Garnish with the toasted pine nuts and chopped fresh parsley.

Step 14

Serve warm, allowing guests to scoop servings that include a bit of each component.

Nutrition Facts

Serving size	3780.2 grams (3780.2g)

Amount per serving	% Daily Value*
Calories	2619

Total Fat 63.00g	81%
Saturated Fat 14.80g	74%
Polyunsaturated Fat 0.00g
Cholesterol 610mg	203%
Sodium 4215mg	183%
Total Carbohydrate 233.40g	85%
Dietary Fiber 21.30g	76%
Total Sugars 36.50g
Protein 284.10g	568%

Vitamin D 259IU	1296%
Calcium 1371mg	105%
Iron 22mg	124%
Potassium 4449mg	95%

*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: 21.5%

Protein: 43.1%

Carbs: 35.4%