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.
4 servings II Active Time: 30 minutes II Total Time: 30 minutes
Ingredients
- 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
Preparation
- 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 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.
- 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
Per serving : 333 Calories; 5 g Fat; 1 g Sat; 1 g Mono; 64 mg Cholesterol; 44 g Carbohydrates; 32 g Protein; 6 g Fiber; 637 mg Sodium; 485 mg Potassium, 2 1/2 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 3 lean meat
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.)
From EatingWell: May/June 2009
tcashen87
I live with my daughter and we have 3 cats. My daughter is a pet store manager. I have close ties to my family, and my daughter and I get along better than the Gilmore girls do. We're both girly girls. We like to dress in dresses and stuff like that.
The old-aged jokes are self-deprecating to me. I like to laugh at what it seems to be my current state of mind.
The redneck jokes remind me of when I used to be a farmer.
I don't drink alcohol or huge amounts of coffee; like the jokes that I have here. I just find they make some of the funniest humour. I am actually the environmentalist type. I do a lot of walking. whether it's walking around town or on nature trails.
The affirmations are goals that I would like to adhere to.
I see myself as the Donna Reed' type. Remember, the wifey from the Christmas movie, "It's a Wonderful Life". My life revolves around cooking and housework. I'm looking for someone to watch tv and movies with. There is life after 50. I just need to get out more.
I am also somewhat like a female counterpart of "Bubbles" on the Canadian tv show "Trailer Park Boys". Like. Bubbles people tend to come to me for advice.
I turned 51 last year.. Due to poor genetics I have become diabetic. I have been writing a nutritional cookbook over the past several years. Fortunately most of my recipes are already good for diabetics. My blood sugar is stable with oral medication and adhering to a diabetic diet.
I'm having to adjust to spending more time in the kitchen cooking and doing dishes.. As well as having to save leftovers for meals rather than for snacks. Giving up chocolate and ice cream is the hardest. Though I've lost over 20 pounds.
I have had chronic bronchitis for over 2 decades. I couldn't quit smoking until I was too sick to smoke any more. I was bordering on having emphysema. It's been over a year and a half since I've had a cigarette. I don't know if I will overcome from the smoking. It's difficult for me to go for walks, do housework and climb stairs. And it takes me twice as long to do those things.
My food blog is intended to lead by example. To show what foods are healthy and how to plan healthy meals.
My food blog is called "Nutritious Recipes 101" and is right here, https://nutritiousrecipes101.wordpress.com/
Recent Comments