

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 337cal
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Kilojoules 1409kJ
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Protein 37.5g
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Total fat 9.9g
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–Saturated fat 2.6g
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Carbohydrates 20g
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–Sugars 7.5g
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Dietary fibre 8g
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Sodium 328mg
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Calcium 159mg
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Iron 3.9mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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