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.Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
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
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 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.
3. 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.
NUTRITION INFORMATION: Per serving: 333 calories; 5 g fat (1 g sat, 1 g mono); 64 mg cholesterol; 44 g carbohydrate; 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 Servings
Exchanges: 3 starch, 1 vegetable, 3 lean meat
From: http://www.eatingwell.com/recipes/indian_chicken_pitas.html
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