Low Fat Molokhia
Dive into the hearty and nutritious world of **Low Fat Molokhia**, a lighter spin on the traditional Middle Eastern favorite! This vibrant stew combines the earthy flavors of tender molokhia leaves with aromatic garlic, ground coriander, and succulent chunks of chicken breast simmered in low-sodium chicken broth for a guilt-free comfort meal. With just a tablespoon of heart-healthy olive oil and a tangy splash of lemon juice to brighten the dish, this version is perfect for health-conscious food lovers seeking bold flavors without extra calories. Ready in under an hour and served with toasted whole wheat pita bread, this protein-packed recipe is as wholesome as it is satisfying. Perfect for anyone looking for a low-fat, nutrient-rich meal bursting with Middle Eastern flair!
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Recipe Information
Ingredients
- 500 grams Frozen molokhia leaves
- 4 cups Low-sodium chicken broth
- 300 grams Boneless, skinless chicken breast
- 1 medium Onion
- 5 Garlic cloves
- 1 tablespoon Olive oil
- 1 tablespoon Ground coriander
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 2 pieces Whole wheat pita bread
Instructions
Thaw the frozen molokhia leaves by placing them in a bowl at room temperature for about 15 minutes.
Finely chop the onion and mince the garlic cloves.
In a large pot over medium heat, add olive oil and sauté the onion until translucent, about 5 minutes.
Add minced garlic and ground coriander to the pot, and cook for an additional 2 minutes until fragrant.
Cut the chicken breast into bite-sized pieces and add to the pot. Cook until the chicken is lightly browned on the outside, about 5 minutes.
Pour in the low-sodium chicken broth and bring the mixture to a boil. Reduce to a simmer and let it cook for 15 minutes until the chicken is cooked through.
Stir in the thawed molokhia leaves, salt, and black pepper. Simmer on low heat for another 10 to 15 minutes, ensuring the leaves are fully integrated and the soup has thickened slightly.
Add lemon juice to the pot and stir well. Taste and adjust seasoning if necessary.
Toast the whole wheat pita bread and cut into wedges to serve alongside the molokhia.
Ladle the molokhia into bowls and serve hot with the toasted pita.
Nutrition Facts
Calories |
1291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 255 mg | 85% | |
| Sodium | 3577 mg | 156% | |
| Total Carbohydrate | 130.2 g | 47% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 17.9 g | ||
| Protein | 139.2 g | 278% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1158 mg | 89% | |
| Iron | 19.1 mg | 106% | |
| Potassium | 2902 mg | 62% | |
*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.
