Indian Spiced Chicken Pita
Serves: 4
Serving size: 4 serving
Time to prepare: 30 Minutes
Ingredients
1 pound boneless, skinless chicken breasts, trimmed
1 ½ teaspoons garam masala, divided (See Tip)
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
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 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.
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: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 4 days.
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.)
Per serving:
340 Calories | Total Fat 5g | Saturated Fat 1g | Cholesterol 64mg | Sodium 591mg | Total Carbohydrate 44g | Dietary Fiber 6g | Total Sugars 6g | Protein 33g; Vitamin C 15mg | Calcium 126mg | Iron 3mg | Potassium 603mg
