How to cook healthy? Recipe of the day: Sheikh Almakhshi - شيخ المخشي
- Dt. Rawan
- Nov 6, 2018
- 3 min read
Since cooking is an important step in being healthy, I'm gonna show you how do I cook our meals and let you know the exact calories in the meal for each person.
Today I cooked the Arabian food (Makhshi), the amount I cooked is enough for 10 people.
So, let's start...
Ingredients used
for meat preparation:
650 grams lean meat
75 gram = 5 Tbsp of corn oil/ vegetable oil
1 whole onion chopped into small pieces
2.5 tsp spices + 1.5 tsp salt
for soup preparation:
20 medium-sized squash
2 *(1000 g) Ewe yogurt
1500 ml water
starch: (4 tsp starch + 250 ml cold water)
1 tsp spices + 1.5 tsp salt
1 lemon squeezed
6 tbsp tahini (sesame paste)
1 tbsp of dried mint
for rice preparation:
5 cups of regular rice (can be different)
130 gram = 10 Tbsp of corn oil/ vegetable oil
First step is to cook the meat, we stir the chopped onion with the vegetable oil until it's slightly cooked then we add the lean meat.
Then we mix them until the color of the meat turns brown (like shown below).
After that, we add the spices to the meat, you''ll need:
1/2 tsp cinnamon
1/2 tsp ginger
1/2 tsp cardamom
1/2 tsp black pepper
1/2 tsp cooking spices
1.5 tsp salt
After adding the spices for the meat, it will need about 10 minutes on low fire to be well done cooked (P.S: don't let the meat dry).
Then we start preparing the squash (we empty the inside of the squash , and put the meat we prepared earlier, then we make sure to close the squash)
It will look like the picture below
After filling the squash, we will fry it (deep frying) until the color of the squash changes slightly to brown (like shown below).
(P.S: this process will take from 45-60 minutes)
(remember to soak the rice in water)
After preparing the squash, we need to make the soup from 2000 ml of Ewe yogurt.
- Replace them in a big pot on high fire
- Add 1 cup of starch (1 cup of water + 4 tsp starch)
- Add one squeezed lemon
- Add 6 tbsp of tahini
- Add the spices (1.5 tsp salt + 1/2 ginger + 1/2 black pepper)
(your soup should look like the picture below)
After adding all the above, wait until the soup boils, the add the fried squash slowly, After that wait until the soup boil again and replace the soup on low fire for about 30 minutes.
(through those 30 minutes you can prepare the rice)
After 30 minutes, add 1 tbsp of dried mint and leave the pot for 10 minutes to get a good flavor from the mint.
And VOILA...
Your lunch is done ready to serve (check the picture below - it looks so yummy)
Bon appetite
Here comes my nutritional advice:
1. While frying the squash, replace them in a plate that reduces the amount of the oil in it (or maybe replacing them on tissues), so you can cook them with the smallest amount possible of frying oil inside them.
2. Don't forget to eat salad with the lunch to make your meal more nutrients dense.
3. For weight loss, it's better to prepare the squash on the oven roasted, not fried (to lower the amount of oils), as well as consuming your salad without oil.
One plate of the soup contains 360 Kcals
One plate of this meal with 16 Tbsp cooked rice contain 600 Kcals
One plate of salad contains 35 Kcals
In total:
one plate (soup) + one plate (rice) + one cup of salad = 635 kacls
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