Meloukhia

GrannyKeto.com Recipes: Meloukhia

Well, first of all there are at least a dozen spellings, among them: M’loukhia, M’louhkia, Mulukhiya, Molocheya and Molokhia. I put this here right up front because if you are looking for the food in any one of several food trackers you might have to fiddle around with the spelling. It is also called Egyptian Spinach or Jute. Be warned though—if the entry was put in by a user it might be the macros for the recipe (which includes meat or chicken plus any frying oil). If you can’t find the macros for Meloukhia, you can safely figure the macros for canned spinach, although the fiber and protein in spinach are slightly higher. This is a recipe that might best be left to just knowing it is a good Keto meal and if you are eating it, stay low on other vegetables in that meal.

Here is a great link that explains all the fabulous benefits of eating this food. I have seen it fresh, but we cook it from the can (the whole-leaf version is better than the chopped). You can find it in a Middle Eastern grocery store. Amazon has dried and frozen but I have only made it from the can. DEFINITELY do not do it from dried!

Ingredients for stew

One can of Meloukhia — we find them in 29-oz. cans

1 large clove garlic, peeled and chopped

1 TBS avocado or olive oil

2 boneless skinless chicken thighs, cubed (about 3/4 pound). You may also use leftover chicken (white or dark meat) or pieces of lamb or beef, leftover or freshly cooked.

1/2 cup water or chicken or beef bouillon or bone broth

Salt and pepper to taste

Topping for stew

1/4 cup red or sweet white onion, finely diced

1/4 cup red wine vinegar (or more to taste; I love the red wine vinegar in this dish)

1/4 cup olive oil

Salt and pepper to taste

Directions

  1. Sauté chicken cubes in the chopped garlic and oil.

  2. When chicken is almost browned, pour in the meloukhia.

  3. Swish around the water or bouillon in the can to get out the bits and pieces and add to the pot.

  4. Simmer for 15 minutes.

  5. Add salt and pepper to taste.

  6. Serve in individual bowls topped by the onion/vinegar/oil mixture.

Summary

For the entire recipe as written (with a 29-oz. can of meloukhia and 3/4 lb. raw boneless chicken thighs, plus the onion topping, in grams):

Total Carbohydrates: 41
Net Carbohydrates: 24
Protein: 67
Fat: 84