Here’s a high-protein, nutrient-dense recipe for Persian Jeweled Rice with Chicken and Barberries
a flavorful, muscle-friendly meal inspired by Persian cuisine! 🍚🌿
Persian Jeweled Rice with Chicken and Barberries
Ingredients (Serves 4)
For the chicken:
- 1 lb boneless, skinless chicken thighs (or breast)
- 1 tbsp olive oil
- 1 tsp turmeric
- 1/2 tsp cinnamon
- 1/2 tsp cumin
- Salt and pepper (to taste)
For the jeweled rice:
- 1 cup basmati rice (rinsed)
- 1/4 cup barberries (or dried cranberries)
- 1/4 cup slivered almonds
- 1/4 cup pistachios (chopped)
- 1/4 cup dried apricots (chopped)
- 1/4 cup carrots (julienned)
- 1/4 cup orange zest
- 1 tbsp olive oil
- 1/2 tsp saffron threads (soaked in 2 tbsp warm water)
- 1/2 tsp cardamom
- 1/2 tsp cinnamon
- Salt and pepper (to taste)
Instructions
1. Cook the chicken: Heat olive oil in a skillet over medium heat. Season chicken with turmeric, cinnamon, cumin, salt, and pepper. Cook for 5-6 minutes per side until golden and cooked through. Let rest before slicing.
2. Prepare the rice: Cook basmati rice according to package instructions.
3. Toast the nuts and barberries: In a skillet, toast almonds, pistachios, and barberries for 2-3 minutes until fragrant. Set aside.
4. Sauté the carrots: In the same skillet, sauté carrots in olive oil until tender. Add orange zest, saffron water, cardamom, cinnamon, salt, and pepper. Stir in cooked rice, nuts, barberries, and apricots.
5. Assemble: Serve sliced chicken over jeweled rice. Garnish with extra nuts and herbs.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: 35-40g (from chicken + nuts)
- Carbs: ~45-50g (from rice and dried fruit)
- Fats: ~15-18g (healthy fats from nuts and olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Chicken and nuts provide essential amino acids for muscle repair.
- Complex Carbs: Basmati rice and dried fruit offer sustained energy and fiber.
- Healthy Fats: Nuts and olive oil add monounsaturated fats for hormone health.
- Customizable: Swap chicken for lamb or tofu.
Pro Tips
- Boost Protein: Add a dollop of Greek yogurt or extra nuts.
- Lower Carbs: Use cauliflower rice instead of basmati.
- Extra Flavor: Add a squeeze of lemon juice or pomegranate seeds.
- Meal Prep: Cook chicken and rice in bulk for quick meals.
Enjoy this aromatic, protein-packed dish to fuel your workouts and recovery! 🇮🇷💪