Indian-Spiced Chicken Pitas
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.
Ingredients
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1 pound boneless, skinless chicken breasts , trimmed
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1 1/2 teaspoons garam masala, (see Tip), divided
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3/4 teaspoon kosher salt, divided
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1 cup thinly sliced seeded cucumber
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3/4 cup nonfat plain yogurt
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1 tablespoon chopped fresh cilantro, or mint
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2 teaspoons lemon juice
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Freshly ground pepper, to taste
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4 6-inch whole-wheat pitas, warmed
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1 cup shredded romaine lettuce
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2 small or 1 large tomato, sliced
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1/4 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:
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.)
MAKE AHEAD TIP: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 2 days.
Nutrition information
Calories 333, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 64 mg, Sodium 637 mg, Carbohydrate 44 g, Fiber 6 g, Protein 32 g, Potassium 485 mg. Daily Values: Vitamin A 25%, Vitamin C 35%, Iron 20%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
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