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.
Time: 30 minutesIngredients
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.)
- 44 g
- 5 g
- Saturated Fat
- 1 g
- 33 g
- 64 mg
- Dietary Fiber
- 6 g
- 603 mg
- 647 mg
- 4 servings
- 3 starch
- 1 vegetable
- 3 lean meat
- Vitamin C
- 35% daily value
- Vitamin A
- 25% dv
- 21% dv
- 20% dv