• Views167 Views
  • Comments no responses

Description Recipe

 

Kibbeh or Kubbah is a popular dish in Middle Eastern cuisine. It is found in Palestine, Jordan, Egypt, Syria, Iraq, and Lebanon. Kibbeh is found also in Iran, Cyprus, and Turkey, as well as Latin American countries.

Kibbeh made of bulgur, onions, minced lean lamb or minced chicken also, spinach, cheese, and spices such as cinnamon, nutmeg, and allspice.

This recipe is one of the most delicious in Arab countries. Chicken kibbeh is not only delicious, great, but has many health benefits.

 

Why Chicken Kibbeh with Bulgur and Spinach is good for you?

 

Kibbeh complete dish full of flavor and provides protein, carbohydrates, vitamins, and minerals.

Nutritional Value of Bulgur

One cup of bulgur contains approx:

– 150 calories

– 7g of protein

– 8g fiber

– 55% of manganese

– 14% of magnesium

– 10% iron

– 8% niacin

– 8% of vitamin B6

In addition to, bulgur contain phosphorus, zinc, and potassium.

 

Benefits of Bulgur

 

1- Improves Digestive System. Bulgur contains a rich source in fiber that ca improves digestive system; helps reduce constipation, and maintain the health of colon, which decrease the risk of colon cancer.

 

2- Helps in weight loss. Bulgur does not contain high calories, but great source with fiber that can help weight loss and increases the feeling of fullness for longer, as well as can helps to decrease blood sugar and thus control the level of insulin.

 

3- Provides with many minerals. Bulgur contains manganese is an important component for the formation of connective tissues, sex hormones and bones. It is also contain calcium that for bone and nails health. In addition to, bulgur contain other minerals like potassium, phosphorus, zinc, and sodium, which can help reduce the chronic diseases such as cardiovascular disease, type 2 of diabetes, osteoporosis, and Alzheimer’s disease.

 

Great Chicken Kibbeh with Bulgur and Spinach Recipe

 

Yield: 4 Persons

Preparation Time: 20 Minutes

Cooking Time: 60 Minutes

Level: Medium

 

Ingredients

 

8 potatoes (baking)

2 cups bulgur white and fine (soaked in water)

Approximately 2 tbsp flour

1 tsp each of coriander, nutmeg, cinnamon, cumin, allspice

Salt and pepper

 

Spinach filling

 

1 onion, diced finely

Olive oil

4 cups baby spinach (blanched and chopped)

1 tsp each of allspice, salt, and pepper

Pine nuts

Parmesan and Mozzarella cheese, grated

 

Chicken filling

 

1 onion, diced finely

Olive oil

500g of minced chicken

1 tsp of allspice, cinnamon, nutmeg, coriander, sumac, salt, and pepper, pine nuts, and dried pomegranate seeds

 

Method

 

1- Boil the potatoes unpeeled in salted water until cooked and tender. Remove from water.

2- Peel potatoes when cool.

3- Squeeze out and drain water from bulgur.

4- Put in bowl with potatoes and mash together.

5- Add spices, salt and pepper, and flour to bind.

6- Cover and set aside in refrigerator for at least 30 minutes.

 

Spinach filling

 

1- Sauté onions until soft. Add spinach and spices, cook for 5 minutes. Add salt and pepper.

2- Remove from heat and cool.

3- Just before filling, add cheese to the mixture.

 

Chicken filling

 

1- Sauté onions until soft. Add minced chicken cook until golden browned.

2- Add spices, nuts and pomegranate seeds.

3- Fill Kibbeh shells with either filling. Bake or fry and serve hot.

 

 

Nutrition Facts with Chicken Kibbeh with Bulgur and Spinach Recipe

 

Serving Size: 1 serving

 

Calories                                      300

Cholesterol                                  36.5mg

Protein                                         14.0g

Fats                                               6.0g

Carbohydrates                              15.6g

Potassium                                    335.7mg

Sodium                                          100.4mg

Iron                                                 6.4%

Vitamin B-12                                12.6%

Manganese                                      16.7%

Niacin                                              8.6%

Zinc                                                  7.5%

 

 

 

 

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *