Low Fat Bitterleaf Soup
Indulge in the vibrant flavors of African cuisine with this Low Fat Bitterleaf Soup, a wholesome and guilt-free take on a traditional favorite. Packed with aromatic spices, lean chicken breast, and nutrient-rich bitterleaf, this recipe balances bold tastes with a health-conscious approach. The addition of ground crayfish and palm oil infuses the dish with authentic, earthy notes, while a medley of fresh vegetables and low-sodium chicken broth ensures every spoonful bursts with nourishing goodness. Perfect for a satisfying lunch or dinner, this hearty soup is an ideal choice for anyone seeking a healthy yet delicious meal. Ready in under an hour, it's a quick and flavorful way to enjoy a cultural classic. Keywords: low-fat bitterleaf soup, African soup recipe, healthy bitterleaf soup, nutritious chicken soup, traditional African cuisine.
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Recipe Information
Ingredients
- 2 cups bitterleaf
- 500 grams lean chicken breast
- 1 large onion
- 3 medium tomatoes
- 1 large red bell pepper
- 1 small scotch bonnet pepper
- 3 cloves garlic
- 1 inch piece ginger
- 4 cups low sodium chicken broth
- 2 tablespoons ground crayfish
- 2 tablespoons palm oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Begin by thoroughly washing the bitterleaf to remove excess bitterness. Rinse under running water until the water runs almost clear.
Cut the lean chicken breast into bite-sized pieces. Season lightly with salt and set aside.
Chop the onion, tomatoes, and red bell pepper. Remove seeds from the scotch bonnet pepper and finely chop.
Grate or finely chop the garlic and ginger.
In a large pot, add the palm oil and heat over medium heat. Once hot, add the chopped onions and sauté for 3-4 minutes until translucent.
Add the garlic, ginger, and scotch bonnet pepper to the pot and sauté for another 2 minutes, stirring frequently.
Add the tomatoes and red bell pepper. Cook for 5 minutes until the vegetables start to soften.
Pour in the low sodium chicken broth and bring the mixture to a simmer.
Add the chopped chicken pieces to the pot, stirring well to combine. Let simmer for 10 minutes until the chicken is partially cooked.
Stir in the ground crayfish and washed bitterleaf. Mix well, ensuring the bitterleaf is evenly distributed throughout the soup.
Season with salt and black pepper. Allow the soup to simmer gently for another 15 minutes, stirring occasionally.
Check for seasoning and adjust if necessary. Once the chicken is fully cooked and the soup is well blended, remove from heat.
Serve the Bitterleaf Soup hot, and enjoy with a side of your choice if desired, such as fufu or rice.
Nutrition Facts
Calories |
1634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.0 g | 65% | |
| Saturated Fat | 19.7 g | 98% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 466 mg | 155% | |
| Sodium | 5133 mg | 223% | |
| Total Carbohydrate | 96.9 g | 35% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 29.7 g | ||
| Protein | 198.4 g | 397% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 976 mg | 75% | |
| Iron | 22.3 mg | 124% | |
| Potassium | 5701 mg | 121% | |
*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.
