Wednesday, July 22, 2009

Lebanese Fattoush Salad with Grilled Chicken


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

Salad
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

Chicken
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.

NUTRITION PROFILE:
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.

From www.eatingwell.com

Save and share this recipe

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

LinkWithin

Related Posts Plugin for WordPress, Blogger...

Addthis social buttons