Egyptian Style Potato and Chicken or Meat Tray with Rice and Vermicelli is a hearty and flavorful dish, ideal for breaking your fast during Ramadan. The tender chicken or meat is cooked with potatoes in a savory, spiced sauce, while the rice with vermicelli adds a perfect side, full of flavor and texture. This dish is not only delicious but also packed with nutrients, offering proteins, carbohydrates, and essential vitamins. However, it's important to enjoy this meal in moderation to maintain energy and avoid overeating after fasting. With the right balance, this dish becomes a satisfying and nourishing meal.
Ingredients for the Tray:
For the Potatoes and Chicken/Meat:
- 500g chicken thighs or meat (beef/lamb)
- 3 medium potatoes, peeled and sliced
- 2 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp turmeric
- 1 tsp paprika
- 1 tbsp tomato paste
- 1 ½ cups chicken broth (or water)
- Salt and pepper to taste
- Fresh parsley for garnish
For the Rice with Vermicelli:
- 1 ½ cups basmati rice, washed
- 2 tbsp butter or oil
- ½ cup vermicelli, broken into small pieces
- 3 cups water or chicken broth
- Salt to taste
Alternative Ingredients:
If you're looking to modify the recipe based on preferences or dietary needs, here are some alternatives you can consider:
- Chicken vs. Meat: You can replace the chicken thighs with beef, lamb, or even turkey. For a lighter option, you can also use chicken breast, although it may be a bit drier than chicken thighs.
- Olive Oil vs. Butter: While olive oil provides healthy monounsaturated fats, you can opt for butter for a richer taste. Alternatively, use ghee for a more traditional flavor, or coconut oil for a unique twist.
- Potatoes: If you're looking to reduce the carbohydrate content, you can replace potatoes with cauliflower or zucchini, both of which will give a similar texture without the extra carbs.
- Rice: For a healthier option, try substituting basmati rice with quinoa or couscous. These alternatives provide additional fiber and are often lower on the glycemic index.
- Vermicelli: You can replace the vermicelli with whole wheat pasta or even rice noodles for a healthier alternative that still complements the dish well.
Instructions:
For the Potato and Chicken/Meat Tray:
- Preheat the Oven: Set your oven to 180°C (350°F) to ensure it's hot enough to bake the dish thoroughly.
- Prepare the Skillet: Heat a generous amount of olive oil in a large skillet over medium heat.
- Sauté the Aromatics: Once the oil is hot, add finely chopped onions and minced garlic. Sauté until they become soft and fragrant, about 3-4 minutes.
- Brown the Meat: Add the chicken pieces or meat to the skillet. Brown the meat on all sides to seal in the juices and enhance flavor. This step should take around 5-7 minutes.
- Add Spices and Tomato Paste: Add tomato paste to the skillet, followed by cumin, coriander, turmeric, paprika, salt, and pepper. Stir well to combine the spices with the meat, creating a rich, aromatic base.
- Add the Potatoes and Liquid: Slice the potatoes and add them to the skillet. Pour in the chicken broth (or water if you prefer) and bring the mixture to a gentle simmer.
- Transfer to the Oven: Carefully transfer the entire mixture to an oven-safe tray, spreading it evenly. Cover the tray with aluminum foil to lock in moisture.
- Bake: Place the tray in the preheated oven and bake for 40-50 minutes, or until the potatoes are tender and the chicken or meat is fully cooked. Check the dish periodically to ensure everything is cooking evenly.
- Garnish and Serve: Once the dish is done, remove it from the oven and garnish with freshly chopped parsley for a pop of color and freshness.
For the Rice with Vermicelli:
- Sauté the Vermicelli: In a large saucepan, melt butter or heat oil over medium heat. Add the broken vermicelli and sauté, stirring constantly, until golden brown (about 3-4 minutes).
- Add the Rice: Once the vermicelli is golden, add the washed rice to the saucepan. Stir to coat the rice and vermicelli with the oil, allowing them to toast slightly for about 2-3 minutes.
- Cook the Rice: Pour in water or chicken broth to the rice mixture. Bring it to a boil, then reduce the heat to low. Cover the saucepan with a tight-fitting lid.
- Simmer: Let the rice cook for 15-20 minutes, or until the liquid is absorbed and the rice is tender and fluffy.
- Fluff the Rice: Once done, remove the saucepan from the heat and fluff the rice with a fork to separate the grains and vermicelli.
To Serve:
Serve the potato and chicken/meat tray hot alongside the fluffy rice and vermicelli. Enjoy this traditional Egyptian comfort dish with your family or friends!
Serving Suggestions:
This Egyptian-style dish pairs well with a variety of sides to enhance both flavor and texture:
- Vegetables: Serve with a side of sautéed vegetables like green beans, carrots, or roasted bell peppers to add color and extra nutrients.
- Salad: A fresh cucumber, tomato, and onion salad with a lemony dressing provides a refreshing contrast to the warm, hearty main dish.
- Bread: Serve with warm Egyptian pita bread or flatbreads to scoop up the flavorful sauce from the tray.
- Garnishes: Garnish the dish with fresh parsley or cilantro, and add a sprinkle of toasted sesame seeds or pine nuts for added texture and a nutty flavor.
Storage and Reheating:
- Storing Leftovers:
- To store leftover chicken and potatoes, place them in an airtight container and refrigerate within two hours of cooking. The dish will stay fresh for 3-4 days.
- If you have leftover rice and vermicelli, store them separately in a sealed container.
- Reheating:
- In the Oven: Preheat the oven to 180°C (350°F) and place the dish in an oven-safe container, covering it with foil to prevent the food from drying out. Heat for about 15-20 minutes, or until thoroughly warm.
- In the Microwave: You can also reheat in the microwave by placing the food in a microwave-safe dish and covering it. Heat in 1-minute intervals, stirring between each, until the dish is hot throughout.
- Rice Reheating: Add a little water or chicken broth to the rice before reheating to keep it moist.
Frequently Asked Questions (FAQs):
1. Can I substitute ingredients?
Yes, you can! Here are some ideas:
- Chicken vs. Meat: Replace chicken with lamb or beef for a richer flavor. You can also use turkey if you prefer a leaner option.
- Olive Oil vs. Butter: You can substitute olive oil with butter for a creamier taste, or use ghee or coconut oil for a different flavor profile.
- Rice Alternatives: For a healthier choice, replace basmati rice with quinoa or couscous.
2. How can I store leftovers?
Leftovers should be stored in airtight containers in the fridge. The dish will remain good for 3-4 days. Make sure to separate the rice from the meat and potatoes for optimal storage.
3. What is the best way to reheat the dish?
To preserve the flavor and texture, reheat the dish in the oven at 180°C (350°F) for 15-20 minutes. If using a microwave, heat in intervals of 1 minute, stirring after each interval until fully warmed.
4. What are the best spices to enhance the flavor?
The key spices in this dish—cumin, coriander, turmeric, and paprika—work well to give it a balanced, savory taste. If you want to experiment, you can add:
- Cinnamon: A pinch of ground cinnamon can add depth and warmth to the dish.
- Cardamom: For a more aromatic touch, a small amount of ground cardamom will add a subtle sweetness.
- Allspice: This spice will complement the flavors of the meat and potatoes nicely.
5. Can I reduce the fat content in this dish?
Yes, there are a few ways to lower the fat content:
- Use skinless chicken: Opt for chicken breasts or remove the skin from the thighs to cut down on fat.
- Switch to a healthier oil: Use olive oil or a light cooking spray instead of butter.
- Replace butter with a non-fat option: Use a vegetable broth to cook the rice with vermicelli instead of butter.
6. What are the health benefits of this dish for those on a diet?
This dish is rich in protein from the chicken or meat, and the rice provides complex carbohydrates for steady energy. The potatoes are a great source of fiber and potassium, promoting digestive health and balancing blood pressure. The spices, like cumin and turmeric, have anti-inflammatory properties that contribute to overall well-being.
7. Is this dish suitable for people with diabetes or high blood pressure?
- Diabetes: The dish contains a good balance of protein and carbs, but for those managing blood sugar levels, it may be better to opt for a smaller portion of rice and use quinoa as an alternative.
- High Blood Pressure: Since this recipe includes salt, it's important to reduce the amount of salt used, especially for individuals with high blood pressure. Opting for low-sodium broth or making your own chicken broth can help control sodium intake.
Nutritional Values and Benefits
For the Potatoes and Chicken/Meat:
Chicken Thighs (500g)
- Calories: 275-300 kcal
- Protein: 30g
- Fat: 18g
- Carbs: 0g
Benefits:
- Chicken thighs are rich in protein, which is essential for muscle building and repair. They also provide important minerals like iron and zinc, which support immune function and overall health. The healthy fats found in chicken thighs also provide energy.
Potatoes (3 medium)
- Calories: 300 kcal
- Protein: 7g
- Fat: 0g
- Carbs: 66g
Benefits:
- Potatoes are a great source of carbohydrates for energy. They also provide fiber (especially when consumed with skin), vitamin C, and potassium, which help with immune support, bone health, and regulating blood pressure.
Olive Oil (2 tbsp)
- Calories: 240 kcal
- Fat: 27g (mostly healthy monounsaturated fats)
Benefits:
- Olive oil is known for its heart-healthy monounsaturated fats, which help lower bad cholesterol levels and reduce inflammation. It also contains antioxidants that promote skin health and reduce oxidative stress.
Onion (1 medium)
- Calories: 45 kcal
- Protein: 1g
- Fat: 0g
- Carbs: 11g
Benefits:
- Onions are high in antioxidants, especially quercetin, which may help reduce inflammation and support heart health. They also provide vitamin C, fiber, and help in digestion.
Garlic (2 cloves)
- Calories: 8 kcal
- Protein: 0g
- Fat: 0g
- Carbs: 2g
Benefits:
- Garlic is known for its medicinal properties. It has been linked to heart health, boosting immunity, and may help lower blood pressure and cholesterol levels. It also has antimicrobial and anti-inflammatory properties.
Ground Cumin (1 tsp)
- Calories: 8 kcal
- Protein: 0g
- Fat: 0g
- Carbs: 1g
Benefits:
- Cumin is rich in iron, which supports healthy red blood cells, and has anti-inflammatory properties. It also aids in digestion, metabolism, and helps control blood sugar levels.
Ground Coriander (1 tsp)
- Calories: 5 kcal
- Protein: 0g
- Fat: 0g
- Carbs: 1g
Benefits:
- Coriander is rich in antioxidants and has anti-inflammatory properties. It can aid in digestion, support heart health, and provide a good source of vitamin K and fiber.
Turmeric (½ tsp)
- Calories: 3 kcal
- Protein: 0g
- Fat: 0g
- Carbs: 1g
Benefits:
- Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound that may reduce the risk of chronic diseases, improve brain function, and support joint health.
Paprika (1 tsp)
- Calories: 6 kcal
- Protein: 0g
- Fat: 0g
- Carbs: 1g
Benefits:
- Paprika is rich in vitamin A and antioxidants, promoting healthy vision and boosting immunity. It also helps improve circulation and can act as an anti-inflammatory.
Tomato Paste (1 tbsp)
- Calories: 13 kcal
- Protein: 0g
- Fat: 0g
- Carbs: 3g
Benefits:
- Tomato paste is rich in lycopene, a powerful antioxidant that supports heart health and may reduce the risk of certain cancers. It also provides vitamin C and potassium.
Chicken Broth (1 ½ cups)
- Calories: 30-40 kcal
- Protein: 5g
- Fat: 2g
- Carbs: 1g
Benefits:
- Chicken broth is rich in collagen, which supports joint health, skin elasticity, and overall hydration. It’s also a good source of protein and provides essential minerals like potassium and calcium.
Salt and Pepper (to taste)
- Calories: Negligible
Benefits:
- Salt provides essential sodium for electrolyte balance, but it should be used in moderation to avoid high blood pressure. Pepper contains piperine, which aids in digestion and has antioxidant properties.
Fresh Parsley (for garnish)
- Calories: 1-2 kcal
Benefits:
- Parsley is a rich source of vitamin K, which is important for bone health. It also contains vitamin C, folate, and antioxidants, which support overall health.
For the Rice with Vermicelli:
Basmati Rice (1 ½ cups)
- Calories: 210 kcal
- Protein: 4g
- Fat: 0g
- Carbs: 45g
Benefits:
- Basmati rice is a good source of complex carbohydrates, providing steady energy. It’s lower on the glycemic index compared to other rice varieties, making it a better option for blood sugar control.
Butter or Oil (2 tbsp)
- Calories: 200 kcal
- Fat: 22g
Benefits:
- Butter provides fat-soluble vitamins like A, D, and E, while offering a rich flavor. However, it's important to use in moderation. Oil (especially olive oil) can provide healthy fats for heart health.
Vermicelli (½ cup)
- Calories: 150 kcal
- Protein: 4g
- Fat: 1g
- Carbs: 30g
Benefits:
- Vermicelli is a good source of carbohydrates for energy, but it’s important to balance it with vegetables or protein for a complete meal.
Water or Chicken Broth (3 cups)
- Calories: 0 kcal (water) / 30-40 kcal (chicken broth)
Benefits:
- Water is essential for hydration and overall health, while chicken broth provides minerals and protein.
Salt (to taste)
- Calories: Negligible
Benefits:
- Similar to its role in the chicken and potatoes, salt aids in hydration and electrolyte balance when used in moderation.
Nutritional Summary:
This dish combines protein, healthy fats, and complex carbohydrates to provide a balanced meal. The chicken or meat provides essential proteins, while potatoes offer a healthy source of carbs and fiber. The spices and herbs, such as cumin, turmeric, and garlic, not only add flavor but also contribute to anti-inflammatory, antioxidant, and digestive benefits. The rice with vermicelli provides energy, and the addition of butter or oil helps absorb fat-soluble vitamins.
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