Sumac chicken with green pea salad
- 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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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.
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)
Total fat 9.9g
–Saturated fat 2.6g
Dietary fibre 8g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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