Middle Eastern Bread Salad with Chicken

Health score
24%
Middle Eastern Bread Salad with Chicken
50 min.
6
783kcal

Suggestions

Ingredients

  • 0.5 cup torn basil 
  • 0.5 teaspoon pepper black divided
  • tablespoons canola oil 
  • cups cherry tomatoes halved
  • teaspoons dijon mustard 
  • large egg white lightly beaten
  • cup buttermilk fat-free divided
  • tablespoons feta cheese crumbled
  • 0.3 cup kalamata olives pitted chopped
  • 0.5 teaspoon kosher salt divided
  • tablespoons olive oil extra-virgin
  • 0.3 cup thinly onion red vertically sliced
  • 0.8 cup panko bread crumbs (Japanese breadcrumbs)
  • cups torn pita whole-wheat
  • 0.3 cup red wine vinegar 
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 42
  2. Combine 1/2 cup buttermilk and egg white in a shallow dish.
  3. Place panko in a shallow dish. Dip chicken in egg white mixture; dredge in panko.
  4. Sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon pepper.
  5. Heat an ovenproof skillet over medium heat.
  6. Add canola oil; swirl to coat.
  7. Add chicken. Cook 4 minutes; turn over.
  8. Bake at 425 for 14 minutes or until done.
  9. Let chicken stand 10 minutes; slice crosswise.
  10. Combine pita, cherry tomato halves, basil, onion, and olives in a large bowl.
  11. Combine vinegar, Dijon mustard, 1/4 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper, stirring well with a whisk. Gradually add olive oil, stirring constantly with a whisk.
  12. Drizzle dressing over pita mixture; toss to coat. Arrange about 1 1/2 cups salad on each of 6 plates; divide sliced chicken evenly among servings. Top each serving with 1 tablespoon crumbled feta cheese.

Nutrition Facts

Calories783kcal
Protein23.21%
Fat25.18%
Carbs51.61%

Properties

Glycemic Index
47.5
Glycemic Load
82.25
Inflammation Score
-6
Nutrition Score
27.010869606681%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.45mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
2.15mg

Nutrients percent of daily need

Calories:783.11kcal
39.16%
Fat:21.56g
33.16%
Saturated Fat:4.55g
28.42%
Carbohydrates:99.4g
33.13%
Net Carbohydrates:94.76g
34.46%
Sugar:4.15g
4.61%
Cholesterol:88.49mg
29.5%
Sodium:1577.75mg
68.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.7g
89.41%
Vitamin B3:16.19mg
80.97%
Selenium:42.75µg
61.07%
Vitamin B6:1.04mg
52.04%
Manganese:0.97mg
48.49%
Phosphorus:482.31mg
48.23%
Vitamin B1:0.62mg
41.32%
Vitamin B2:0.48mg
28.29%
Calcium:260.89mg
26.09%
Vitamin B5:2.55mg
25.46%
Potassium:781.25mg
22.32%
Magnesium:86.3mg
21.57%
Iron:3.67mg
20.38%
Copper:0.38mg
19.06%
Fiber:4.64g
18.55%
Vitamin K:18.93µg
18.03%
Zinc:2.7mg
18.01%
Vitamin E:2.67mg
17.78%
Vitamin C:14.23mg
17.25%
Folate:65.89µg
16.47%
Vitamin A:478.51IU
9.57%
Vitamin B12:0.55µg
9.09%
Vitamin D:0.18µg
1.21%
Source:My Recipes