Wednesday, July 22, 2009
Fattoush is a popular salad in Lebanon made with mixed greens, a lemony vinaigrette and pita bread pieces. Toasting the pita adds crunch and a sprinkle of ground sumac—which grows wild all over Lebanon—adds depth. Let the salad sit for a bit to let the pita soak up the lemony dressing.
Makes 6 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
2 6-inch whole-wheat pitas, split
3 tablespoons extra-virgin olive oil, divided
1 1/4 teaspoons ground sumac (see Note), divided
1/4 cup lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large head romaine lettuce, coarsely chopped
2 large tomatoes, diced
2 small salad cucumbers or 1 large cucumber, seeded and diced (peeled if desired)
1/2 cup thinly sliced red onion
1/3 cup thinly sliced fresh mint
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1. To prepare salad: Preheat oven to 350ºF. Place pita halves rough-side up on a large baking sheet. Brush with 1 tablespoon oil and sprinkle with 1 teaspoon sumac. Bake until golden and crisp, about 15 minutes. When cool, break into bite-size pieces.
2. Whisk lemon juice, salt, pepper and the remaining 2 tablespoons oil and 1/4 teaspoon sumac in a large bowl. Add lettuce, tomatoes, cucumber, onion, mint and the pita pieces; toss to coat. Let stand for 15 minutes.
3. To prepare chicken: Meanwhile, preheat grill to medium-high. Rub the chicken with oil and season with salt and pepper. Grill until no longer pink inside, 3 to 4 minutes per side. (Alternatively, broil chicken 4 to 6 inches from the heat source for about 6 minutes per side.) Slice the chicken thinly and serve on top of the salad.
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Potassium | Heart Healthy | Diabetes Appropriate | Healthy Weight
NUTRITION INFORMATION: Per serving: 295 calories; 12 g fat (2 g sat, 7 g mono); 63 mg cholesterol; 21 g carbohydrate; 27 g protein; 5 g fiber; 473 mg sodium; 693 mg potassium.
Nutrition bonus: Vitamin A (120% daily value), Vitamin C (60% dv), Folate (38% dv), Iron & Potassium (20% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 fat, 3 lean meat
TIP: Note: The tart berries of the sumac bush add another element to many Middle Eastern dishes. Find them whole or ground in Middle Eastern markets or online at kalustyans.com or lebaneseproducts.com.
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