Eating Well Magazine Indian-Spiced Chicken Pitas


Indian Food is the newest food trend, and I love it!  A childhood friend's Father was from India, so I grew up familiar with India's flavors.

Indian-Spiced Chicken Pitas

From EatingWell: May/June 2009

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
Active Time: 30 minutes
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

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

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 at Marina Market.
•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.)

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