Eastern Salad

Based on fattoush, the colorful and crunchy Middle Eastern salad, this protein-packed recipe can be served as a main dish.

Based on fattoush, the colorful, crunchy salad served throughout the Middle East, this version adds tuna fish for extra flavor and protein. Make sure you grill the pita bread until really crisp to prevent it from going soggy when mixed with the other ingredients, and serve the salad as soon as possible after making.

Prep time: about 15 minutes
Cooking time: about 5 minutes

You Will Need
4 small whole-wheat pita breads
1 1/2 tablespoons olive oil
Juice of 1 lemon
6 scallions, sliced
3/4 pound ripe tomatoes, chopped
1 small cucumber, diced
1 can (7 ounces) tuna in spring water, drained and flaked
2 tablespoons coarsely chopped fresh flat-leaf parsley
1 tablespoon coarsely chopped fresh cilantro
1 tablespoon coarsely chopped fresh mint
Salt and pepper

What to Do
1. Preheat the oven broiler. Place the pita breads on a baking sheet and warm under the broiler, 6 inches from the heat source, for a few seconds or until puffy, then carefully split them open through the middle and open out each one like a book. Return to the broiler and toast on each side or until lightly browned and crisp, about 2 to 3 minutes. Roughly tear the pita into bite-size pieces and set aside.

2. Whisk together the olive oil and lemon juice in a large serving bowl, and season lightly with salt and pepper. Add the scallions, tomatoes, cucumber, and tuna, and toss gently to coat with the oil and lemon juice.

3. Add the parsley, cilantro, mint, and torn pita pieces to the serving bowl and toss quickly to mix. Serve immediately.

Some More Ideas
Make a more substantial salad by adding 1 can (15 ounces) black-eyed peas.

Mediterranean-style vegetable salad:
Whisk together 1 teaspoon Dijon mustard, 1 teaspoon finely grated lemon zest, 1 crushed garlic clove, 2 teaspoons red wine vinegar, 1 1/2 tablespoons olive oil, 1 tablespoon chopped fresh oregano, and salt and pepper to taste in a large serving bowl.

Quarter 1/2 pound baby plum tomatoes and add to the bowl. Add 2 medium zucchini, 1 small bulb of fennel, and 1 red onion, all coarsely chopped. Toss to coat the vegetables with the dressing.

Plus Points

• When cooking with scallions, use both the white bulb and leaves of the onions to increase the beta-carotene provided. The antioxidant is found in the green part of the vegetable.
  
  
• This salad can be served as a main dish and a complete meal because it contains a source of carbohydrate (pita), protein (tuna), and vegetables.

Serves 4

Exchanges: starch 2, vegetable 1, meat (very lean), 1 fat 1

Nutritional Information
Each serving provides calories 270, calories from fat 64, fat 7g, saturated fat 1g, cholesterol 13mg, sodium 296mg, carbohydrate 38g, fiber 4g, sugars 6g, protein 18g. Excellent source of niacin, phosphorus, thiamine, vitamin B12, vitamin C. Good source of folate, iron, magnesium, potassium, vitamin A, vitamin B6.

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