Tuesday, September 15, 2009

Indian-Spiced Chicken Pitas

I could not believe how fast and incredibly tasty these are. The good: only 5 grams of fat per serving! The plus: one serving is two pita halves. Is it time for dinner yet?


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


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.

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.)

Here's a link: eatingwell.com