Eastern Salad
(from AkkadiaThing’s recipe box)
Each serving provides calories 270, calories from fat 63, fat 7 g, saturated fat 1 g, cholesterol 13 mg,
carbohydrate 38 g, fibre 4 g, sugars 6 g, protein 18 g.
Choices per serving: Carbohydrate 2, Meat & Alternatives 2, Fat 1/2
Source: http://www.besthealthmag.ca/eat-well/recipes/eastern-salad
Prep time: 15 minutes
Cook time: 5 minutes
Serves 4 people
Categories: Lunch / Side Dish
Ingredients
- 4 small whole-wheat pita breads
- 1 1⁄2 tbsp (20 mL) olive oil
- Juice of 1 lemon
- 6 scallions, sliced
- 3⁄4 lb (375 g) ripe tomatoes, chopped
- 1 small cucumber, diced
- 1 can (6 oz/170 g) tuna in spring water, drained and flaked
- 2 tbsp (25 mL) coarsely chopped fresh flat-leaf parsley
- 1 tbsp (15 mL) coarsely chopped fresh cilantro
- 1 tbsp (15 mL) coarsely chopped fresh mint
- Salt and pepper
Directions
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• 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.
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• This salad can be served as either a main dish or a complete meal because it contains a source of carbohydrate (pita), protein (tuna), and vegetables.
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Preheat the oven broiler. Place the pita breads on a baking sheet and warm under the broiler, 6 in. (15 cm) 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.
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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.
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Add the parsley, cilantro, mint and torn pita pieces to the serving bowl and toss quickly to mix. Serve immediately.