Heart-Healthy Mloukhiye
Discover the vibrant flavors and wholesome benefits of Heart-Healthy Mloukhiye, a lightened-up take on a beloved Middle Eastern classic. This comforting stew combines nutrient-rich mloukhiye leaves with tender, skinless chicken breast simmered in low-sodium chicken broth, garlic, onions, and fragrant spices like cumin and coriander. Fresh coriander sautéed in olive oil adds an earthy depth, while a splash of fresh lemon juice brightens every spoonful. Perfectly balanced for a heart-conscious diet, this recipe is packed with antioxidants and low in saturated fat, making it as nutritious as it is delicious. Serve with brown rice or whole wheat pita to enjoy a complete, guilt-free meal that celebrates both tradition and health.
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Recipe Information
Ingredients
- 200 grams dried mloukhiye leaves
- 500 grams skinless chicken breast
- 1 liter low-sodium chicken broth
- 1 medium onion
- 4 cloves fresh garlic cloves
- 1 bunch fresh coriander
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Prepare the Mloukhiye leaves: If using dried mloukhiye leaves, soak them in warm water for about 15 minutes, then drain and chop finely.
Slice the chicken breast into bite-sized pieces.
Thinly slice the onion and finely chop the garlic and fresh coriander.
In a large pot, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.
Add the garlic and sauté for another minute, then add the chicken pieces. Cook until the chicken is lightly browned on all sides, about 5-7 minutes.
Pour in the low-sodium chicken broth and bring to a boil. Reduce the heat to a simmer and cook for 20 minutes or until the chicken is cooked through.
While the chicken is cooking, in a separate pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped coriander and sauté for 2 minutes. Add the mloukhiye leaves and sauté for another 5 minutes.
Add the sautéd mloukhiye leaves to the chicken and broth. Stir in the ground cumin, ground coriander, black pepper, and salt. Adjust seasoning to taste. Simmer for another 20 minutes, stirring occasionally.
Stir in the fresh lemon juice just before serving to brighten the flavors.
Serve the heart-healthy mloukhiye over brown rice or alongside whole wheat pita bread for a complete meal.
Nutrition Facts
Calories |
1816 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.1 g | 68% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 411 mg | 137% | |
| Sodium | 1984 mg | 86% | |
| Total Carbohydrate | 137.4 g | 50% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 12.6 g | ||
| Protein | 213.7 g | 427% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4208 mg | 324% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 3749 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
