Sumac chicken with green pea salad
Ingredients
- 1 teaspoon sumac
- 2 tablespoons chopped fresh flat-leaf parsley
- 2 tablespoons chopped fresh mint
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 2 x 250g skinless chicken breast fillets
- 1 cup frozen peas
- 100g baby spinach leaves
- 1 Lebanese cucumber, halved lengthways, thinly sliced
- 200g cherry tomatoes, halved
- ¹⁄³ cup reduced-fat Greek-style yoghurt
- 4 slices wholegrain bread, to serve
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Instructions
1 Place sumac, parsley, half the mint, half the juice and olive oil in a shallow dish, mixing to combine. Cut chicken in half horizontally to create four fillets. Add chicken to herb marinade, turning to coat. Cover with a tea towel and set aside for 10 minutes.
2 Lightly spray a barbecue hotplate or chargrill pan with olive oil and heat over medium-high heat. Add chicken and cook for 3 minutes each side or until lightly charred and cooked through. Transfer to plate and allow to cool slightly.
3 Meanwhile, place peas in a large heatproof bowl. Cover with boiling water and set aside for 3 minutes. Drain and refresh under cold running water. Drain again. Transfer to a large salad bowl.
4 Thinly slice cooled chicken and add to bowl, along with spinach, cucumber and tomatoes. Place yoghurt, remaining lemon juice and remaining mint in a small bowl, mixing to combine. Pour dressing over salad, gently tossing to combine.
5 Divide sumac chicken salad among four serving bowls. Season with freshly ground black pepper and serve with wholegrain bread on the side.
HFG tip
Sumac is a red-coloured ground spice with a tangy citrus flavour. It’s made from dried berries and is available from the spice aisle of large supermarkets.
Nutrition Info (per serve)
-
Calories 337 cal
-
Kilojoules 1409 kJ
-
Protein 37.5 g
-
Total fat 9.9 g
-
Saturated fat 2.6 g
-
Carbohydrates 20 g
-
Sugar 7.5 g
-
Dietary fibre 8 g
-
Sodium 328 mg
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Calcium 159 mg
-
Iron 3.9 mg
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