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Recipe: Fattoush

Recipe: Fattoush

Fattoush — one of many healthy recipes from Mayo Clinic.

Fattoush is a traditional Lebanese salad seasoned with sumac, a tart, deep red spice made from the dried berries of the sumac bush. It can be found in Middle Eastern groceries and well-stocked supermarkets.


Directions

To make the dressing, combine the lemon juice, garlic, cumin, sumac (if using), salt, red pepper flakes and black pepper in a blender or a food processor. Process until smooth. With the motor running, slowly add the olive oil in a thin stream until emulsified. Set the dressing aside.

Preheat the oven to 400 F. Spread the pita bread pieces in a single layer on a baking sheet and bake until crisp and lightly golden, about 8 minutes. Set aside to cool. In a large bowl, combine the lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley and toss. Add the dressing and toss lightly to coat evenly. Divide the salad among individual plates. Top with the pita croutons, dividing evenly. Serve immediately.


Ingredients

For the dressing

  • 1/4 cup fresh lemon juice
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground sumac (optional)
  • 1/2 teaspoon salt
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon freshly ground black pepper
  • 7 teaspoons extra-virgin olive oil
  • 2 whole-wheat (whole-meal) pita breads, 6 inches in diameter, torn into 1/2-inch pieces
  • 1 head romaine lettuce, diced (about 4 cups)
  • 2 tomatoes, seeded and diced
  • 2 small cucumbers, peeled, seeded and diced
  • 1 red bell pepper (capsicum) seeded and diced
  • 3 green (spring) onions including tender green tops, minced
  • 1 tablespoon chopped fresh mint
  • 1/4 cup chopped fresh flat-leaf (Italian) parsley

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains1/2 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1/2 
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories113 
Carbohydrate14 g 
Cholesterol0 mg 
Fiber3 g 
Monounsaturatedfat3 g 
Potassium 
Protein3 g 
Saturatedfat1 g 
Servingsize 
Sodium238 mg 
TotalFat5 g 

2012-04-03

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