Heart-Healthy Mloukhiye

Savor the wholesome goodness of Heart-Healthy Mloukhiye, a nourishing twist on the classic Middle Eastern dish that's perfect for a balanced diet. This lighter version features tender skinless chicken breast simmered in a fragrant low-sodium broth, paired with nutrient-rich dried mloukhiye leaves, aromatic garlic, and fresh coriander for a burst of flavor. A touch of extra virgin olive oil and zesty lemon juice keep it heart-friendly without compromising on taste. Infused with warm spices like cumin and coriander, this comforting stew is a perfect low-fat, high-protein option for lunch or dinner. Serve it over fluffy brown rice or with whole wheat pita bread for a satisfying, complete meal that’s as healthy as it is delicious.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 200 grams dried mloukhiye leaves
• 500 grams skinless chicken breast
• 1 liter low-sodium chicken broth
• 1 medium onion
• 4 cloves fresh garlic cloves
• 1 bunch fresh coriander
• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt

Directions

Step 1

Prepare the Mloukhiye leaves: If using dried mloukhiye leaves, soak them in warm water for about 15 minutes, then drain and chop finely.

Step 2

Slice the chicken breast into bite-sized pieces.

Step 3

Thinly slice the onion and finely chop the garlic and fresh coriander.

Step 4

In a large pot, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.

Step 5

Add the garlic and sauté for another minute, then add the chicken pieces. Cook until the chicken is lightly browned on all sides, about 5-7 minutes.

Step 6

Pour in the low-sodium chicken broth and bring to a boil. Reduce the heat to a simmer and cook for 20 minutes or until the chicken is cooked through.

Step 7

While the chicken is cooking, in a separate pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped coriander and sauté for 2 minutes. Add the mloukhiye leaves and sauté for another 5 minutes.

Step 8

Add the sautéd mloukhiye leaves to the chicken and broth. Stir in the ground cumin, ground coriander, black pepper, and salt. Adjust seasoning to taste. Simmer for another 20 minutes, stirring occasionally.

Step 9

Stir in the fresh lemon juice just before serving to brighten the flavors.

Step 10

Serve the heart-healthy mloukhiye over brown rice or alongside whole wheat pita bread for a complete meal.

Nutrition Facts

Serving size	2014.9 grams (2014.9g)

Amount per serving	% Daily Value*
Calories	1816

Total Fat 53.10g	68%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 0.00g
Cholesterol 411mg	137%
Sodium 1984mg	86%
Total Carbohydrate 137.40g	50%
Dietary Fiber 26.40g	94%
Total Sugars 12.60g
Protein 213.70g	427%

Vitamin D 0IU	0%
Calcium 4208mg	324%
Iron 26mg	147%
Potassium 3749mg	80%

*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.

Source of Calories

Fat: 25.4%

Protein: 45.4%

Carbs: 29.2%