Fattoush

Dairy Free
Very Healthy
Health score
99%
Fattoush
45 min.
4
327kcal

Suggestions


If you're looking for a refreshing, vibrant salad that is not only bursting with flavor but also incredibly healthy, look no further than Fattoush. This Mediterranean delight brings together the crispness of romaine lettuce and the refreshing taste of cucumbers, cherry tomatoes, and aromatic herbs like mint and parsley. Each bite is a celebration of fresh ingredients, making it an irresistible choice for lunch or dinner.

What sets this Fattoush apart is its light yet satisfying protein source, thanks to shredded cooked chicken breast and kidney beans, which offer both flavor and heartiness. Combined with torn pita pieces that add a delightful crunch, this dish is sure to please everyone's palate. Apart from being dairy-free, this recipe boasts a remarkable health score of 99, making it an excellent option for those seeking a nutritious meal.

The dressing, featuring a zesty blend of fresh lemon juice, Dijon mustard, and extra-virgin olive oil, ties all the ingredients together beautifully, creating a scrumptious experience with every mouthful. Perfect for entertaining guests or as a quick weeknight dinner, this Fattoush recipe is not only easy to prepare but also a delightful way to incorporate fresh vegetables into your diet. Ready in just 45 minutes, it's a wholesome meal that can easily fit into your busy lifestyle while ensuring that you eat well. Give this Fattoush a try, and bring a taste of the Mediterranean into your home!

Ingredients

  • 0.3 teaspoon pepper black
  • 15 ounce kidney beans rinsed drained canned
  • pint cherry tomatoes halved
  • cups chicken breast shredded cooked
  • 1.5 cups cucumber peeled chopped
  • teaspoon dijon mustard 
  • tablespoons olive oil extravirgin
  • cup fennel bulb thinly sliced
  • 0.3 cup flat-leaf parsley fresh chopped
  • 0.3 cup mint leaves fresh chopped
  • 0.3 cup green onions thinly sliced
  • 0.3 cup juice of lemon fresh
  • 6-inch pitas ()
  • cups romaine lettuce chopped
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 5 ingredients in a bowl, stirring with a whisk.
  2. Combine lettuce and the remaining ingredients in a large bowl; toss gently.
  3. Drizzle juice mixture over chicken mixture; toss to coat.
  4. Serve immediately.

Nutrition Facts

Calories327kcal
Protein31.44%
Fat34.04%
Carbs34.52%

Properties

Glycemic Index
84.25
Glycemic Load
6.23
Inflammation Score
-10
Nutrition Score
31.122608516527%

Flavonoids

Eriodictyol
1.85mg
Hesperetin
2.49mg
Naringenin
0.21mg
Apigenin
8.24mg
Luteolin
0.46mg
Kaempferol
0.2mg
Myricetin
0.57mg
Quercetin
3.9mg

Nutrients percent of daily need

Calories:326.68kcal
16.33%
Fat:12.72g
19.57%
Saturated Fat:2.42g
15.11%
Carbohydrates:29.01g
9.67%
Net Carbohydrates:18.84g
6.85%
Sugar:8.2g
9.11%
Cholesterol:52.5mg
17.5%
Sodium:523.89mg
22.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.43g
52.87%
Vitamin K:204.46µg
194.72%
Vitamin A:9380.56IU
187.61%
Vitamin C:49.14mg
59.57%
Folate:204.73µg
51.18%
Fiber:10.17g
40.67%
Manganese:0.75mg
37.36%
Vitamin B3:7.3mg
36.48%
Phosphorus:340.32mg
34.03%
Potassium:1164.37mg
33.27%
Vitamin B6:0.59mg
29.56%
Selenium:20.06µg
28.66%
Iron:4.75mg
26.39%
Magnesium:87.74mg
21.93%
Copper:0.41mg
20.38%
Vitamin B1:0.3mg
20.11%
Vitamin B2:0.3mg
17.89%
Zinc:2.36mg
15.73%
Vitamin E:2.06mg
13.72%
Vitamin B5:1.33mg
13.33%
Calcium:121.76mg
12.18%
Vitamin B12:0.2µg
3.38%
Source:My Recipes