Low Fat Mulukhiyah
Indulge in the comforting flavors of *Low Fat Mulukhiyah*, a healthier twist on a beloved Middle Eastern classic. This aromatic stew combines tender mulukhiyah leaves with lean chicken breast simmered in a richly seasoned chicken broth infused with garlic, coriander, and a hint of chili flakes for a subtle kick. A splash of zesty lemon juice brightens the dish, while brown rice adds a wholesome, fiber-packed base. Prepared with just a tablespoon of olive oil, this recipe is perfect for those seeking nutritious, low-fat meal options without sacrificing flavor. Ready in just over an hour, it’s an ideal choice for a satisfying weeknight dinner or an impressive dish for guests. Explore the soul-warming tradition of mulukhiyah, reimagined for a health-conscious twist!
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Recipe Information
Ingredients
- 500 grams Mulukhiyah leaves
- 200 grams Chicken breast
- 5 cloves Garlic cloves
- 1 tablespoon Olive oil
- 1000 milliliters Chicken broth
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Coriander powder
- 0.5 teaspoon Chili flakes
- 200 grams Brown rice
Instructions
Begin by rinsing the mulukhiyah leaves thoroughly under cold water. Drain them well using a colander.
In a large pot, add the chicken broth and bring it to a gentle boil over medium-high heat.
Trim the chicken breast of any excess fat and cut it into bite-sized pieces.
In a separate pan, heat the olive oil over medium heat. Add the garlic cloves, minced, and sauté until they turn a light golden color.
Add the chicken pieces to the garlic and sauté for 3-4 minutes until the chicken is lightly browned.
Transfer the sautéed chicken and garlic into the pot of boiling chicken broth.
Reduce the heat to medium and let it simmer for 15 minutes, allowing the chicken to cook completely.
Stir in the mulukhiyah leaves to the broth and chicken mixture. Cook for another 15 minutes, stirring occasionally.
Season the stew with salt, black pepper, coriander powder, and chili flakes. Adjust the seasoning according to your taste.
Pour in the lemon juice and stir well. Allow the stew to simmer for an additional 5 minutes.
Meanwhile, cook the brown rice according to the package instructions.
Serve the mulukhiyah stew hot over a bed of cooked brown rice.
Nutrition Facts
Calories |
932 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.0 g | 32% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 5625 mg | 245% | |
| Total Carbohydrate | 91.6 g | 33% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 3.9 g | ||
| Protein | 99.6 g | 199% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1273 mg | 98% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 4456 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.
