Candace's Favorite Things

Friday, September 23, 2011

FRIDAY'S FESTIVE FARE.....Indian Spiced Chicken Pitas

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.

4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Nutrition Profile
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber


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

Indian-Spiced Chicken Pitas for Two

Indian-Spiced Chicken & Asparagus

Indian-Spiced Grilled Chicken

Spiced Eggplant-Lentil Salad with Mango

Indian-Spiced Eggplant & Cauliflower Stew

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.

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.)

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.

Make this one tonight and the whole family will think you became a gourmet chef when they weren't looking.  Want to make sure they eat it don't tell them it's good for them and they'll gobble up every bit.  Let me know what you think and check my blog tomorrow it will reiterate the information that I share on my 11 Fitness segment tomorrow morning WBAL channel 11 at 6:45 am.  Give me until the afternoon because I'll be at the studio in the morning. 

Until tomorrow.

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