Indian-Spiced Chicken Pitas for Two

3.9 (27)
Indian-Spiced Chicken Pitas for Two

Make a perfect summer supper for two: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce.

Yield: 2 servings
Active Time: 30
Total Time: 30

Ingredients

  • 8 ounces boneless, skinless chicken breasts, trimmed
  • 3/4 teaspoon garam masala , (see Shopping Tip), divided
  • 3/4 teaspoon kosher salt, divided
  • 1/2 cup thinly sliced seeded cucumber
  • 6 tablespoons nonfat plain yogurt
  • 1 1/2 teaspoons chopped fresh cilantro , or mint
  • 1 teaspoon lemon juice
  • Freshly ground pepper , to taste
  • 2 6-inch whole-wheat pitas, warmed
  • 1/2 cup shredded romaine lettuce
  • 1 small or 1/2 large tomato, sliced
  • 1/8 cup thinly sliced red onion

Preparation

  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 1/2 teaspoon garam masala and 1/4 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 1/4 teaspoon garam masala and 1/8 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 & 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.)

Nutrition

Nutrition Per Serving

calories 350
fat 4 g (1 g sat, 1 g mono)
cholesterol 65 mg
carbohydrates 47 g
protein 34 g
fiber 6 g
sodium 662 mg
potassium 458 mg

Nutrition Bonus Vitamin C (35% daily value), Vitamin A (25% dv), Magnesium (21% dv), Iron (20% dv).

Carbohydrate Serving 2 1/2

Exchanges 3 starch, 1 vegetable, 3 lean meat

From EatingWell May/June 2009