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Indian-Spiced Chicken Pitas for Two

May/June 2009

Your rating: None Average: 3.9 (27 votes)

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.



READER'S COMMENT:
"i was really skeptical about eating a sandwich for dinner but i was so amazed. The sandwich filled me up; and my husband whos not into healthy eating loved it. Also the yogurt sauce was an amazing addition considering i dont enjoy yogurt...
Indian-Spiced Chicken Pitas for Two

Makes: 2 servings

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
  3. 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.)

Nutrition

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


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