Healthy Recipe:

Recipe: Fattoush




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Recipe: Fattoush

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00020
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: 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.

By Mayo Clinic staff
Serves 8

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

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.

Nutritional analysis per serving

Calories113 Sodium238 mg
Total fat5 g Total carbohydrate14 g
Saturated fat1 g Dietary fiber3 g
Monounsaturated fat3 g Protein3 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00020 April 3, 2012

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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