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Mozzarella Chicken Casserole with Curried Basmati Rice, Vegetable Soup, and Daqoos Salad – A Perfect Ramadan Meal

During Ramadan, the body needs balanced meals that combine essential nutrients to compensate for long fasting hours. Mozzarella chicken casserole with curried basmati rice, vegetable soup, and daqoos salad are ideal choices due to their rich content of protein, vitamins, and minerals. Chicken provides high-quality protein to support muscle health, while curry adds antioxidants that boost immunity. Vegetable soup helps hydrate the body and provides fiber, while daqoos salad aids digestion thanks to its vitamin-rich ingredients. This meal gives you energy and vitality without feeling sluggish after iftar.

Mozzarella Chicken Casserole with Curried Basmati Rice, Vegetable Soup, and Daqoos Salad

Ingredients:

Mozzarella Chicken Casserole:

• 500g chicken breasts
• 1 cup shredded mozzarella cheese
• 1 cup cooking cream
• 2 cloves garlic, minced
• 1 onion, chopped
• 1 teaspoon thyme
• Salt and black pepper to taste
• 2 tablespoons olive oil

Curried Basmati Rice:

• 2 cups washed basmati rice
• 3 cups water
• 1 teaspoon curry powder
• 1 teaspoon turmeric
• 1 onion, chopped
• 2 tablespoons butter
• Salt to taste

Vegetable Soup:

• 1 carrot, diced
• 1 zucchini, chopped
• 1 small potato, diced
• ½ cup broccoli
• 1 onion, chopped
• 4 cups chicken or vegetable broth
• Salt and pepper to taste

Daqoos Salad:

• 2 tomatoes, finely chopped
• 1 clove garlic, minced
• 1 teaspoon white vinegar
• 1 teaspoon ground hot red pepper
• 1 tablespoon olive oil
• Salt to taste

Healthy Ingredient Substitutes

To make Ramadan meals healthier and lower in calories, consider these alternatives:

✅ Replace cooking cream with Greek yogurt: Provides a creamy texture with less fat.
✅ Use low-fat cheese instead of full-fat cheese: Reduces saturated fat intake.
✅ Swap white rice for brown rice or quinoa: Increases fiber content and improves digestion.
✅ Use olive oil instead of butter or ghee: Lowers saturated fat and supports heart health.

Preparation Method

How to Prepare Mozzarella Chicken Casserole – Step by Step

Step 1: Preparing the Chicken

• Wash the chicken breasts thoroughly with water and vinegar, then pat them dry with a kitchen towel.
• Cut the chicken into medium-thickness slices or cubes as desired.
• Season the chicken with salt, black pepper, and half of the thyme, then set it aside for 10 minutes to absorb the flavors.

Step 2: Sautéing the Onion and Garlic

• Heat 2 tablespoons of olive oil in a pan over medium heat.
• Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
• Add the minced garlic and stir for 30 seconds until fragrant, making sure it does not burn.

Step 3: Cooking the Chicken

• Add the chicken pieces to the pan and cook for 4-5 minutes on each side until they are well browned.
• Pour the cooking cream over the chicken and mix well.
• Add the remaining thyme and season the mixture with salt and pepper to taste.
• Let it simmer on low heat for 5-7 minutes until the sauce thickens.

Step 4: Preparing the Casserole and Baking

• Preheat the oven to 180°C (350°F).
• Transfer the chicken and sauce to a baking dish.
• Evenly sprinkle the shredded mozzarella cheese over the top.
• Place the dish in the oven and bake for 12-15 minutes, or until the cheese melts and turns golden brown.
• Remove from the oven and serve hot.

How to Prepare Curried Basmati Rice – Step by Step

Step 1: Washing the Rice

• Place the basmati rice in a large bowl and rinse it with cold water several times until the water runs clear.
• Soak the rice in water for 20 minutes, then drain it well.

Step 2: Preparing the Spices and Sautéing the Onion

• In a large pot, melt the butter over medium heat.
• Add the chopped onion and sauté until golden brown.
• Add the curry powder and turmeric, stirring for a minute until the spices release their aroma.

Step 3: Cooking the Rice

• Add the drained rice to the pot and stir with the spices for 2 minutes to absorb the flavors.
• Pour in 3 cups of hot water and add salt to taste.
• Let the mixture boil over high heat for 3 minutes.
• Cover the pot, reduce the heat to low, and let the rice cook for 15-18 minutes until fully absorbed.
• Remove from heat and let the rice rest, covered, for 5 minutes before serving to allow the grains to fluff up.

How to Prepare Vegetable Soup – Step by Step

Step 1: Preparing the Vegetables

• Wash the carrots, zucchini, potatoes, and broccoli thoroughly.
• Peel the carrots and potatoes, then cut them into small cubes.
• Slice the zucchini into medium-sized pieces and separate the broccoli florets.
• Chop the onion into small cubes.

Step 2: Sautéing the Onion and Adding the Vegetables

• Heat 1 tablespoon of oil in a pot over medium heat.
• Add the onion and sauté for 2 minutes until it becomes translucent.
• Add the carrots, potatoes, and zucchini, stirring for 3 minutes to absorb the flavors.

Step 3: Cooking the Soup

• Pour 4 cups of hot chicken or vegetable broth over the vegetables.
• Let the soup simmer over medium heat for 15 minutes until the vegetables become tender.
• Add the broccoli in the last 5 minutes of cooking to retain its green color.
• Season the soup with salt and pepper to taste.
• Serve the soup hot with a sprinkle of chopped parsley on top.

How to Prepare Daqoos Salad – Step by Step

Step 1: Preparing the Ingredients

• Wash the tomatoes thoroughly and chop them into small cubes.
• Peel the garlic clove and mash it well.
• Prepare the remaining ingredients: ground red chili, oil, vinegar, and salt.

Step 2: Mixing the Ingredients and Preparing the Daqoos

• In a medium-sized bowl, combine the chopped tomatoes, mashed garlic, and ground red chili.
• Add 1 teaspoon of white vinegar and 1 tablespoon of olive oil.
• Season with salt to taste, then mix all the ingredients well until combined.
• Cover the salad and refrigerate for 15 minutes to allow the flavors to blend.
• Serve the Daqoos salad cold alongside casseroles and rice dishes.

Preparation and Cooking Time

• Casserole Preparation: 15-20 minutes
• Cooking Time: 40-50 minutes
• Basmati Rice Preparation: 10 minutes
• Cooking Time: 20 minutes
• Green Salad Preparation: 10 minutes

Serving Tips

• It is best to serve the casserole with oat bread or brown rice to increase its nutritional value.
• A green salad rich in leafy vegetables can enhance the absorption of nutrients.
• Adding a healthy drink such as fermented milk or fresh orange juice can aid digestion.

Ideal Iftar Meal Schedule

1. Start with dates and water (for 5 minutes).
2. Drink warm soup (to prepare the stomach for food).
3. Eat rice and casserole as the main energy source.
4. Consume salad or fresh vegetables for added nutrients.
5. End with fresh fruits or a healthy drink as a dessert.

Healthy Fasting Tips for Ramadan

To maintain good health during fasting, it is important to follow some nutritional guidelines that help provide the body with essential nutrients and prevent health issues:

• Drink enough water: It is recommended to drink 8-10 cups of water between Iftar and Suhoor to stay hydrated and prevent dehydration.
• Avoid fatty and fried foods: These can cause bloating, indigestion, and may increase cholesterol levels.
• Limit sugar intake: Overeating Ramadan sweets can cause a rapid rise in blood sugar levels, leading to fatigue after Iftar.
• Have a balanced Suhoor meal: It should include proteins, fiber, and complex carbohydrates to maintain fullness throughout the day.
• Break the fast with dates and water: Dates naturally boost blood sugar levels, while water replenishes lost fluids during fasting.

Food Storage Tips

• Casserole Storage: Can be kept in the refrigerator for up to 3 days in an airtight container.
• Reheating Casserole: It is best to reheat it in the oven rather than the microwave to maintain its texture and flavor.
• Rice Storage: Store rice in an airtight container and add a few drops of water when reheating to prevent dryness.

Frequently Asked Questions

What is the nutritional value of this meal compared to other Ramadan meals?
This meal offers a perfect balance of proteins, carbohydrates, and fiber, making it more beneficial and lower in saturated fats compared to traditional heavy meals.

Can these dishes be prepared in advance to save time during Ramadan?
Yes, the casserole and rice can be prepared in advance and reheated when needed. Salad ingredients can also be prepped and stored in the refrigerator.

How can this meal be modified to suit specific dietary needs?
Plant-based protein can be used instead of meat, rice portions can be reduced, healthy oils can be used, and salt intake can be minimized.

Are there any tips for people with digestive issues to enjoy this meal comfortably?
It is best to eat slowly, avoid carbonated drinks, and include yogurt or fermented milk to aid digestion.

Can basmati rice be substituted with another type of grain?
Yes, it can be replaced with quinoa, bulgur, or brown rice to increase fiber content and improve nutritional value.

Mozzarella Chicken Casserole with Curried Basmati Rice

Calories and Nutritional Values of Ingredients

Mozzarella Chicken Casserole (per 100g):

• Calories: 250
• Protein: 22g
• Fat: 16g
• Calcium: 150mg (15% DV)
  Benefits: High in protein for muscle support, rich in calcium for bone health, and contains healthy fats that boost energy.

Curried Basmati Rice (per 100g):

• Calories: 130
• Carbohydrates: 28g
• Fiber: 2g
• Iron: 1.5mg (15% DV)
  Benefits: Provides sustained energy, contains turmeric and curry, which have antioxidant properties that support immunity and digestive health.

Vegetable Soup (per 100g):

• Calories: 50
• Fiber: 3g
• Vitamin C: 20mg (25% DV)
• Vitamin A: 1500 IU (30% DV)
  Benefits: Boosts immunity, supports skin health, helps with hydration, and aids digestion.

Daqoos Salad (per 100g):

• Calories: 40
• Vitamin C: 15mg (20% DV)
• Lycopene: 2500 mcg
  Benefits: Rich in antioxidants, promotes heart health, aids digestion, and helps regulate blood sugar levels.

Benefits of Some Ingredients Used

• Garlic: Contains powerful antioxidants that boost immunity and improve heart health.
• Thyme: Helps improve digestion and reduce bloating.
• Basmati Rice: A source of complex carbohydrates that provide sustained energy.
• Greek Yogurt: Rich in proteins and probiotics that support digestion..