Indian-Spiced Chicken Pitas

From EatingWell: May/June 2009 — Subscribe Now!

Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. Serve with: Grilled vegetables and a pilsner.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 pound boneless, skinless chicken breasts, trimmed
1 1/2 teaspoons garam masala , (see Tip), divided
3/4 teaspoon kosher salt, divided
1 cup thinly sliced seeded cucumber
3/4 cup nonfat plain yogurt
1 tablespoon chopped fresh cilantro , or mint
2 teaspoons lemon juice
Freshly ground pepper , to taste
4 6-inch whole-wheat pitas, warmed
1 cup shredded romaine lettuce
2 small or 1 large tomato, sliced
1/4 cup thinly sliced red onion

Preparation

Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.
Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

Tips & Notes

Make Ahead Tip: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 2 days.

Tips: Garam masala is a blend of spices used in Indian cooking. It is available in the spice section of most supermarkets.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 333 calories; 5 g fat (1 g sat, 1 g mono); 64 mg cholesterol; 44 g carbohydrates; 32 g protein; 6 g fiber; 637 mg sodium; 485 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (25% dv), Magnesium (21% dv), Iron (20% dv).

2 1/2 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 3 lean meat