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Let's prepare dinner | Grilled chicken | Pita bread | Hummus | Falafel Sandwich | The Cookbook

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Grilled chicken is a staple in American cuisine, often enjoyed during summer barbecues and family gatherings. It is versatile, allowing for various marinades and seasonings, making it suitable for different palates. This dish reflects the outdoor cooking culture prevalent in the United States, where grilling is a favored method of preparation.

Ingredients

  • chicken breasts
  • olive oil
  • garlic
  • lemon juice
  • salt
  • pepper
  • herbs

Instructions

  1. 1Preheat the grill to medium-high heat.
  2. 2In a bowl, mix olive oil, minced garlic, lemon juice, salt, pepper, and herbs.
  3. 3Coat the chicken breasts with the marinade and let sit for at least 30 minutes.
  4. 4Place the chicken on the grill and cook for 6-7 minutes on each side.
  5. 5Check for doneness; the internal temperature should reach 165°F (75°C).
  6. 6Remove from grill and let rest for a few minutes before slicing.

Ingredient Alternatives

chicken breasts

Healthier: chicken thighs

Cheaper: bone-in chicken pieces

Thighs are juicier and more flavorful, while bone-in pieces are often less expensive.

Techniques

marinatinggrilling

Equipment

grillmixing bowlmeat thermometer
🌶️🌶️🌶️Low

Also Known As

BBQ ChickenChargrilled Chicken

Pita bread is a staple in Middle Eastern cuisine, often served with dips like hummus or used to wrap fillings. Its origins trace back to ancient civilizations in the region, and it has become popular worldwide due to its versatility and ease of preparation.

Ingredients

  • flour
  • water
  • yeast
  • salt
  • sugar
  • olive oil

Instructions

  1. 1Mix flour, yeast, salt, and sugar in a bowl.
  2. 2Add warm water and olive oil to the dry ingredients.
  3. 3Knead the dough until smooth and elastic.
  4. 4Let the dough rise in a warm place until doubled in size.
  5. 5Preheat the oven to a high temperature.
  6. 6Divide the dough into small balls and roll them out into circles.
  7. 7Place the rolled dough on a baking sheet and bake until puffed and lightly browned.
  8. 8Remove from the oven and let cool before serving.

Ingredient Alternatives

flour

Healthier: whole wheat flour

Cheaper: all-purpose flour

Whole wheat flour is more nutritious, while all-purpose flour is often less expensive.

olive oil

Healthier: avocado oil

Cheaper: vegetable oil

Avocado oil has a higher smoke point and is healthier, while vegetable oil is usually cheaper.

Techniques

mixingkneadingbaking

Equipment

mixing bowlbaking sheetrolling pinoven
gluten

Also Known As

PitaArabic Bread
vegetarianveganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free

Originating from the Levant region, falafel is a popular street food made from ground chickpeas or fava beans, seasoned and fried to perfection. Traditionally served in pita bread, it embodies the essence of Middle Eastern cuisine—flavorful, nutritious, and satisfying. Today, falafel sandwiches have gained global popularity, often customized with various toppings and sauces to suit diverse palates.

Ingredients

  • falafel
  • pita bread
  • lettuce
  • tomato
  • cucumber
  • red onion
  • tahini sauce
  • pickles
  • parsley
  • spices
  • garlic
  • lemon juice
  • olive oil
  • salt
  • pepper

Instructions

  1. 1Soak chickpeas in water overnight.
  2. 2Drain and rinse the chickpeas.
  3. 3Blend chickpeas with garlic, onion, parsley, and spices until coarse.
  4. 4Form the mixture into small balls or patties.
  5. 5Heat oil in a deep pan over medium-high heat until shimmering.
  6. 6Fry falafel until golden brown, about 3-4 minutes per side.
  7. 7Drain on paper towels to remove excess oil.
  8. 8Warm pita bread in a dry skillet or oven until soft.
  9. 9Spread tahini sauce inside the pita.
  10. 10Fill the pita with lettuce, tomato, cucumber, red onion, and pickles.
  11. 11Add fried falafel on top of the vegetables.
  12. 12Drizzle with additional tahini sauce and lemon juice.
  13. 13Serve immediately with extra parsley.

Ingredient Alternatives

tahini sauce

Healthier: yogurt sauce

Cheaper: hummus

Yogurt sauce is lower in calories and offers a creamy texture.

falafel

Healthier: baked falafel

Cheaper: chickpea patties

Baked falafel reduces oil usage while maintaining flavor.

Techniques

soakingblendingfryingassembling

Equipment

blenderdeep panpaper towelsskilletmixing bowl
🌶️🌶️🌶️Mediumgluten

Also Known As

Falafel PitaFalafel Wrap
veganplant-basedgluten-free

Hummus has its roots in the Levant region, particularly Lebanon, where it is a staple in many households. Traditionally served as a mezze, it brings people together, often enjoyed with pita bread or fresh vegetables. Today, hummus has gained international popularity, with countless variations and flavors appearing worldwide.

Ingredients

  • chickpeas
  • tahini
  • lemon juice
  • garlic
  • olive oil
  • cumin
  • salt
  • water
  • paprika
  • fresh parsley

Instructions

  1. 1Soak chickpeas in water overnight.
  2. 2Drain and rinse chickpeas, then place in a pot with fresh water.
  3. 3Bring to a boil, then reduce heat and simmer until tender, about 1-1.5 hours.
  4. 4Drain the chickpeas and reserve some cooking liquid.
  5. 5In a food processor, combine chickpeas, tahini, lemon juice, garlic, and cumin.
  6. 6Blend until smooth, adding reserved cooking liquid as needed to reach desired consistency.
  7. 7Season with salt to taste and blend again.
  8. 8Transfer hummus to a serving bowl.
  9. 9Drizzle olive oil on top and sprinkle with paprika.
  10. 10Garnish with chopped parsley before serving.
sesamegluten
veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free

Tahini sauce is a staple in Middle Eastern cuisine, often used as a dip or dressing. It is made from ground sesame seeds and is known for its creamy texture and nutty flavor. This versatile sauce can accompany a variety of dishes, including falafel, salads, and grilled meats. Its popularity has spread globally, making it a common ingredient in many vegetarian and vegan recipes.

Ingredients

  • tahini
  • lemon juice
  • garlic
  • water
  • olive oil
  • salt
  • pepper

Instructions

  1. 1Combine tahini, lemon juice, and minced garlic in a bowl.
  2. 2Gradually add water to achieve desired consistency.
  3. 3Whisk until smooth and creamy.
  4. 4Drizzle in olive oil while whisking.
  5. 5Season with salt and pepper to taste.
  6. 6Serve as a dip or dressing.

Ingredient Alternatives

tahini

Healthier: sunflower seed butter

Cheaper: peanut butter

Sunflower seed butter is lower in calories and peanut butter is often more affordable.

olive oil

Healthier: avocado oil

Cheaper: vegetable oil

Avocado oil has a higher smoke point and vegetable oil is typically less expensive.

Techniques

blended

Equipment

bowlwhisk
sesame

Also Known As

Tahini DressingTahini Dip

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