Heart-Healthy Mulukhiyah
Treat your taste buds to "Heart-Healthy Mulukhiyah," a nutrient-packed spin on a traditional Middle Eastern dish. This vibrant stew combines tender shredded chicken, earthy frozen mulukhiyah leaves, and a rich blend of garlic and ground coriander for a tantalizing depth of flavor. Simmered with low-sodium chicken broth and brightened with a splash of lemon juice, this recipe prioritizes heart-healthy ingredients without sacrificing authenticity. Served over wholesome brown rice, it's a complete meal that's perfect for anyone seeking a balanced, flavorful dining experience. Ready in just over an hour, this dish is easy to prepare, deliciously aromatic, and perfect for families looking to stick to healthier eating habits.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 1.5 liters Water
- 1 whole Large onion
- 1 whole Bay leaf
- 2 tablespoons Olive oil
- 5 cloves Garlic cloves, minced
- 2 teaspoons Ground coriander
- 500 grams Frozen mulukhiyah leaves
- 500 milliliters Low sodium chicken broth
- 3 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 grams Brown rice
Instructions
Place the chicken breast in a large pot and cover with 1.5 liters of water. Add the whole onion and the bay leaf. Bring to a boil over medium-high heat, then reduce the heat to a simmer.
Allow the chicken to cook for about 20-25 minutes or until fully cooked. Remove the chicken from the pot, shred it into bite-sized pieces, and set aside. Reserve the broth by straining it and discarding the onion and bay leaf.
In another large pot, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Add the ground coriander and sauté for an additional minute, stirring constantly to prevent burning.
Stir in the frozen mulukhiyah leaves and continue to cook for about 5 minutes until they wilt and break down.
Pour the reserved chicken broth and the low sodium chicken broth into the pot with the mulukhiyah, stir well, and bring to a gentle simmer.
Add the shredded chicken back into the pot, along with the lemon juice, salt, and black pepper. Stir and let it simmer for another 15 minutes, allowing the flavors to meld together.
Meanwhile, cook the brown rice according to package instructions.
Serve the mulukhiyah stew hot over the prepared brown rice, garnished with extra lemon wedges if desired.
Nutrition Facts
Calories |
1629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.4 g | 65% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 4219 mg | 183% | |
| Total Carbohydrate | 106.1 g | 39% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 9.9 g | ||
| Protein | 193.1 g | 386% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1306 mg | 100% | |
| Iron | 22.3 mg | 124% | |
| Potassium | 4458 mg | 95% | |
*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.
