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Lebanese Fattoush Salad with Grilled Chicken

:  EatingWell for a Healthy Heart Cookbook (2008)

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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.


Lebanese Fattoush Salad with Grilled Chicken Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

Lebanese Fattoush Salad with Grilled Chicken

  • 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 pounds boneless, skinless chicken breasts, trimmed
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

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Preparation

  1. To prepare salad: Preheat oven to 350°F. 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.

Tips & Notes

  • 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.

Nutrition

Per serving: 295 calories; 12 g fat ( 2 g sat , 7 g mono ); 63 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 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).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1 fat, 3 lean meat


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Recipe Categories

Type of Dish
Salad, main dish
Main dish, combination meal
Main dish, poultry
Ethnic/Regional
Middle Eastern
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
6
Preparation/ Technique
Bake
Broil
Grill/BBQ
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Entertaining, casual
Potluck
Publication
EatingWell for a Healthy Heart Cookbook (2008)
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