Chermoula, the spicy Tunisian pesto-like sauce made with copious amounts of cilantro, parsley, garlic, olive oil and spices is a great sandwich condiment. I paired it with pan-cooked chicken breast and built up a delicious sandwich with grated carrots, arugula, and roasted red pepper.
To have on hand:
Chermoula, Roasted pepper
1 tablespoon chermoula
1 5-inch square focaccia (preferably whole wheat), split in half, or 2 slices whole wheat country bread
2 1/2 ounces sliced cooked chicken breast (see below)
1 heaped tablespoon grated carrots (1/2 ounce)
A handful of arugula or spinach (1/2 ounce) tossed with a little lemon juice
1/3 of a roasted red pepper
1. To cook the chicken breast, heat a heavy skillet over high heat. Season a boneless, skinless chicken breast with salt and pepper. Add about 2 teaspoons canola oil to the pan and carefully place the chicken breast in the pan, rounded side down. Turn the heat to medium. Cook 4 to 5 minutes per side (depending on the thickness; there should be no hint of pink) and remove from the heat. Allow to cool for at least 5 minutes. Slice across the grain about 1/4 to 1/3 inch thick.
2. Spread chermoula on the top and bottom slices of bread or focaccia. Top with a layer of chicken slices. Top the chicken slices with grated carrot, then arugula or spinach, and finally the roasted pepper. Cover with the top slice of bread and press down. Cut in half and wrap or serve.
Yield: 1 sandwich
Advance preparation: The sandwich will keep, well wrapped in the refrigerator or in a lunchbox, for half a day.
Nutritional information per sandwich: 329 calories; 10 grams fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 5 grams monounsaturated fat; 60 milligrams cholesterol; 28 grams carbohydrates; 6 grams dietary fiber; 411 milligrams sodium (does not include salt to taste); 30 grams protein
Nutritional information per tablespoon chermoula: 46 calories; 5 grams fat; 1 gram saturated fat;1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 1 gram carbohydrates; 0 grams dietary fiber; 78 milligrams sodium (does not include salt to taste); 0 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”
To have on hand:
Chermoula, Roasted pepper
1 tablespoon chermoula
1 5-inch square focaccia (preferably whole wheat), split in half, or 2 slices whole wheat country bread
2 1/2 ounces sliced cooked chicken breast (see below)
1 heaped tablespoon grated carrots (1/2 ounce)
A handful of arugula or spinach (1/2 ounce) tossed with a little lemon juice
1/3 of a roasted red pepper
1. To cook the chicken breast, heat a heavy skillet over high heat. Season a boneless, skinless chicken breast with salt and pepper. Add about 2 teaspoons canola oil to the pan and carefully place the chicken breast in the pan, rounded side down. Turn the heat to medium. Cook 4 to 5 minutes per side (depending on the thickness; there should be no hint of pink) and remove from the heat. Allow to cool for at least 5 minutes. Slice across the grain about 1/4 to 1/3 inch thick.
2. Spread chermoula on the top and bottom slices of bread or focaccia. Top with a layer of chicken slices. Top the chicken slices with grated carrot, then arugula or spinach, and finally the roasted pepper. Cover with the top slice of bread and press down. Cut in half and wrap or serve.
Yield: 1 sandwich
Advance preparation: The sandwich will keep, well wrapped in the refrigerator or in a lunchbox, for half a day.
Nutritional information per sandwich: 329 calories; 10 grams fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 5 grams monounsaturated fat; 60 milligrams cholesterol; 28 grams carbohydrates; 6 grams dietary fiber; 411 milligrams sodium (does not include salt to taste); 30 grams protein
Nutritional information per tablespoon chermoula: 46 calories; 5 grams fat; 1 gram saturated fat;1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 1 gram carbohydrates; 0 grams dietary fiber; 78 milligrams sodium (does not include salt to taste); 0 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”
No comments:
Post a Comment