Mediterranean Fattoush with Chicken Recipe

This salad essentially follows the principles of the Plate Method, which helps people plan balanced meals. It contains non-starchy vegetables, protein from the chicken and the cheese, and starch from the pita chips. Making your own salad dressing is easy, and the end result tends to be lower in sodium and free of preservatives as compared to store-bought dressings. Za’atar is a Mediterranean spice that can be found in most grocery stores. If you cannot find it, try mixing together ¼ teaspoon of ground cumin and ½ teaspoon of sesame seeds instead.

Serves

2

Ingredients

For the salad

  • 1 head lettuce, chopped into bite-sized pieces
  • ½ red onion, thinly sliced
  • 1 heaped cup (170g) cherry or grape tomatoes, halved
  • ½ large cucumber, thinly sliced into rounds
  • ⅓ cup (50g) feta cheese, crumbled
  • 1 cup (150g) cubed cooked chicken breast
  • 1 cup (60g) pita chips

For the dressing

  • 2 tbsp olive oil
  • 1½ tbsp lemon juice
  • ½ tsp za’atar

Method

1. Combine all of the salad ingredients in a large bowl.

2. Whisk together the oil, lemon juice, and za’atar in a small bowl. Toss the dressing with the salad.

Per serving: 504 kcals, 28 g fat (6.6 g saturates), 19.1 g carbohydrate (12.4 g sugars), 34.7 g protein, 6.2 g fibre, 1.2 g salt

Recipe extracted from The Everything You Need to Know About Diabetes Cookbook by Dr Karin M Hehenberger, published by CICO Books (£14.99) Photography by Ria Osborne © CICO Books.

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