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How to work mallow

 How to work mallow

To increase the nutritional value of the mallow dish, here are the following tips

How to work mallow

Ingredients to prepare the method of making mallow

  • 5 cups of chopped fresh molokhia.
  • 4 chicken breasts.
  • A tablespoon of olive oil.
  • 1/4 cup vegetable oil.
  • 4 teaspoons of salt.
  • 10 cloves of garlic.
  • Bunch of fresh coriander.
  • A teaspoon of dried coriander.
  • Two lemons in the form of juice.
  • A teaspoon of black pepper.
  • 1/2 onion.
  • 5 cloves.
  • Two sheets of bay leaf.

Steps to prepare how to make mallow

  1. In a medium saucepan, heat up 1 tablespoon of olive oil.
  2. Season the chicken breasts with a teaspoon of salt and black pepper, making sure to turn them over for two minutes.
  3. Add bay leaves, cloves, onions, 1 teaspoon of salt, and 6 cups of warm water, and let it cook over high heat until it boils.
  4. Reduce the heat to medium and cook until the chicken is tender 20-30 minutes.
  5. Boil the chicken in the meantime.
  6. Wash and chop fresh cilantro, peel and chop 6 cloves of garlic and mash them in a mortar with a teaspoon of salt.
  7. In a large saucepan, heat 1/4 cup of vegetable oil and saute chopped coriander and crushed garlic with the oil for 5 minutes.
  8. Add an amount of chicken boiled broth to the saucepan and then molokhia whole with the remaining garlic cloves for 5 minutes.
  9. Serve the mallow soup and chicken with vermicelli rice, as desired.

Nutritionist's notes

  • Molokhia has distinctive properties as it is rich in dietary fiber. It contains compounds that help balance sugar and protects against cancerous diseases.
  • Replace white rice with brown rice as it is rich in dietary fiber that protects against constipation and contributes to the feeling of satiety.
  • Boil molokhia with chicken or meat broth rich in minerals.
  • Refrain from frying the garlic, but cook it with water on low heat, then add the ground coriander after the water has evaporated and the garlic has softened.

How to work mallow and diabetics

  • Molokhia has distinctive properties for diabetics, as it is rich in dietary fibers, and contains compounds that help balance and control sugar.
  • Replace white rice with brown rice that is rich in dietary fiber, which helps slow the absorption of sugar in the blood.

The modus operandi of mallow and heart patients

  • The recipe is rich in fiber, antioxidants, and low in fat, making it very suitable for a heart patient.
  • It is preferable to pay attention to the amount of sodium added through salt, as mallow contains good amounts of sodium.

How to work mallow and pregnant women

  • Mallow is rich in vitamins and minerals, the most famous of which is folic acid and iron that are important to you during pregnancy and to protect your fetus from abnormalities that may occur in the nervous system, especially during the first months.
  • High in selenium and beta-carotene, this recipe is very beneficial as powerful antioxidants that are important for strengthening your immunity.
  • By adding lemon juice to it, you will get a powerful antioxidant, which is vitamin C, which will enhance the absorption of iron derived from mallow in your body.
  • Since it is rich in fiber, it helps you prevent constipation.
  • Help regulate your blood sugar.

Nutritional values ​​per serving

  • Calories 121
  • Protein 2.2 g
  • Dietary fiber 0.4 g
  • Fat 10 gr
  • Carbohydrates 7.8 g
  • Sodium 1522 mg
  • Potassium 45 mg
  • Calcium 15 mg
  • Iron 0 mg
  • Sugars 0.5 gr