Indian-Spiced Chicken Pitas

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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.

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Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 1 pound boneless, skinless chicken breasts, trimmed

  • 1 1/2 teaspoons garam masala , (see Tip), divided

  • ¾ teaspoon kosher salt, divided

  • 1 cup thinly sliced seeded cucumber

  • ¾ 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

  • ¼ cup thinly sliced red onion

Directions

  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 degrees 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.

Tips

Make Ahead Tip: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 4 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.)

Originally appeared: EatingWell Magazine, May/June 2009

Nutrition Facts (per serving)

340 Calories
5g Fat
44g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 340
% Daily Value *
Total Carbohydrate 44g 16%
Dietary Fiber 6g 21%
Total Sugars 6g
Protein 33g 65%
Total Fat 5g 6%
Saturated Fat 1g 6%
Cholesterol 64mg 21%
Vitamin A 1371IU 27%
Vitamin C 15mg 17%
Folate 58mcg 15%
Sodium 591mg 26%
Calcium 126mg 10%
Iron 3mg 18%
Magnesium 86mg 20%
Potassium 603mg 13%

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.

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