Low Fat Mulukhiyah
Discover a flavorful and wholesome twist on a traditional Middle Eastern favorite with this Low Fat Mulukhiyah recipe. Packed with tender mulukhiyah leaves, lean chicken breast, and aromatic garlic, this comforting stew delivers bold flavors while keeping things light and healthy. A hearty blend of chicken broth, coriander, and a hint of chili flakes adds depth, while a splash of lemon juice brightens every spoonful. Served over a bed of fiber-rich brown rice, this dish is both satisfying and nutritious. Perfect for a guilt-free dinner, this low-fat version is easy to prepare in just over an hour, making it a great option for a family meal or weekly meal prep. Whether you're a fan of traditional mulukhiyah or trying it for the first time, this recipe is a delicious and heart-smart choice!
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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
Directions
Step 1
Begin by rinsing the mulukhiyah leaves thoroughly under cold water. Drain them well using a colander.
Step 2
In a large pot, add the chicken broth and bring it to a gentle boil over medium-high heat.
Step 3
Trim the chicken breast of any excess fat and cut it into bite-sized pieces.
Step 4
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.
Step 5
Add the chicken pieces to the garlic and sauté for 3-4 minutes until the chicken is lightly browned.
Step 6
Transfer the sautéed chicken and garlic into the pot of boiling chicken broth.
Step 7
Reduce the heat to medium and let it simmer for 15 minutes, allowing the chicken to cook completely.
Step 8
Stir in the mulukhiyah leaves to the broth and chicken mixture. Cook for another 15 minutes, stirring occasionally.
Step 9
Season the stew with salt, black pepper, coriander powder, and chili flakes. Adjust the seasoning according to your taste.
Step 10
Pour in the lemon juice and stir well. Allow the stew to simmer for an additional 5 minutes.
Step 11
Meanwhile, cook the brown rice according to the package instructions.
Step 12
Serve the mulukhiyah stew hot over a bed of cooked brown rice.
Nutrition Facts
| Serving size | (1983.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 932.2 |
| Total Fat 25.0g | 0% |
| Saturated Fat 4.9g | 0% |
| Polyunsaturated Fat 2.3g | |
| Cholesterol 172mg | 0% |
| Sodium 5625.2mg | 0% |
| Total Carbohydrate 91.6g | 0% |
| Dietary Fiber 15.4g | 0% |
| Total Sugars 3.9g | |
| Protein 99.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1273.3mg | 0% |
| Iron 19.3mg | 0% |
| Potassium 4456.5mg | 0% |
Source of Calories