Indian-Spiced Chicken Pitas for Two
From EatingWell: May/June 2009
Make a perfect summer supper for two: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce.
- 8 ounces boneless, skinless chicken breasts, trimmed
- 3/4 teaspoon garam masala , (see Shopping Tip), divided
- 3/4 teaspoon kosher salt, divided
- 1/2 cup thinly sliced seeded cucumber
- 6 tablespoons nonfat plain yogurt
- 1 1/2 teaspoons chopped fresh cilantro , or mint
- 1 teaspoon lemon juice
- Freshly ground pepper , to taste
- 2 6-inch whole-wheat pitas, warmed
- 1/2 cup shredded romaine lettuce
- 1 small or 1/2 large tomato, sliced
- 1/8 cup thinly sliced red onion
- 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 1/2 teaspoon garam masala and 1/4 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 1/4 teaspoon garam masala and 1/8 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.)
Per serving: 350 calories; 4 g fat (1 g sat, 1 g mono); 65 mg cholesterol; 47 g carbohydrates; 34 g protein; 6 g fiber; 662 mg sodium; 458 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (25% dv), Magnesium (21% dv), Iron (20% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 1 vegetable, 3 lean meat
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- May/June 2009