Name: Chicken & Cucumber Pita Sandwiches with Yogurt Sauce
Prep time: 45 min
Total time: 105 min
Ingredients: 1 teaspoon lemon zest; 2 tablespoons fresh lemon juice; 5 teaspoons olive oil, divided; 1 tablespoon chopped fresh oregano or 1 teaspoon dried; 2.75 teaspoons minced garlic, divided; 0.25 teaspoon crushed red pepper; 1 pound chicken tenders; 1 English cucumber, halved, seeded and grated, plus 1/2 English cucumber, halved and sliced; 0.5 teaspoon salt, divided; 0.75 cup nonfat plain Greek yogurt; 2 teaspoons chopped fresh mint; 2 teaspoons chopped fresh dill; 1 teaspoon ground pepper; 2 (6 1/2 inch) whole-wheat pita breads, halved; 4 lettuce leaves; 0.5 cup sliced red onion; 1 cup chopped plum tomatoes

Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

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Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they're grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these sandwiches for a healthy dinner or light lunch.

By Lauren Grant

Updated on September 12, 2022

Prep Time:

45 mins

Additional Time:

1 hr

Total Time:

1 hr 45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Heart Healthy High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 teaspoon lemon zest
2 tablespoons fresh lemon juice
5 teaspoons olive oil, divided
1 tablespoon chopped fresh oregano or 1 teaspoon dried
2 ¾ teaspoons minced garlic, divided
¼ teaspoon crushed red pepper
1 pound chicken tenders
1 English cucumber, halved, seeded and grated, plus 1/2 English cucumber, halved and sliced
½ teaspoon salt, divided
¾ cup nonfat plain Greek yogurt
2 teaspoons chopped fresh mint
2 teaspoons chopped fresh dill
1 teaspoon ground pepper
2 (6 1/2 inch) whole-wheat pita breads, halved
4 lettuce leaves
½ cup sliced red onion
1 cup chopped plum tomatoes

Directions

Combine lemon zest, lemon juice, 3 tsp. oil, oregano, 2 tsp. garlic, and crushed red pepper in a large bowl. Add chicken and toss to coat. Marinate in the refrigerator for at least 1 hour or up to 4 hours.
Meanwhile, toss grated cucumber with 1/4 tsp. salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsp. oil, 3/4 tsp. garlic, and 1/4 tsp. salt. Refrigerate until ready to serve.
Preheat grill to medium-high.
Oil the grill rack (see Tip). Grill the chicken until an instant-read thermometer inserted in the center registers 165 degrees F, 3 to 4 minutes per side.
To serve, spread some of the sauce inside each pita half. Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber.

Tip

To oil the grill rack, soak a paper towel with vegetable oil, hold it with tongs and rub it over the grates. (Do not use cooking spray on a hot grill.)

To make ahead

Refrigerate yogurt sauce (Step 2) for up to 2 days. For leftover sandwiches, prepare through Step 4, but only assemble what you'll eat immediately. Store the leftover sauce, sliced vegetables, and grilled chicken separately and assemble just before serving for lunch or dinner the next day.

Nutrition Facts (per serving)

353	Calories
9g	Fat
33g	Carbs
38g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 stuffed pita half
Calories 353
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 6g	21%
Total Sugars 6g
Protein 38g	75%
Total Fat 9g	11%
Saturated Fat 1g	5%
Cholesterol 58mg	19%
Vitamin A 1139IU	23%
Vitamin C 15mg	17%
Folate 31mcg	8%
Sodium 559mg	24%
Calcium 85mg	7%
Iron 2mg	9%
Magnesium 54mg	13%
Potassium 459mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.