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Mediterranean Sandwiches


Mediterranean Sandwiches

Mediterranean Sandwiches

Oregano grows in abundance on the Mediterranean hillsides and fills the air with fragrance. Literally translated, oregano means "joy of the mountain." It is related to two other herbs, marjoram and thyme. These and other dried herbs should be stored in a cool, dark place for no more than six months.

Yield

Makes 6 servings

Ingredients

Nonstick cooking spray
1-1/4 pounds chicken tenders, cut crosswise in half
1 large tomato, cut into bite-size pieces
1/2 small cucumber, halved lengthwise, seeded and sliced
1/2 cup sweet onion slices (about 1 small)
2 tablespoons cider vinegar
1 tablespoon olive oil or canola oil
3 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano
2 teaspoons minced fresh mint or 1/4 teaspoon dried mint
1/4 teaspoon salt
6 (6-inch) whole wheat pita bread rounds
12 lettuce leaves (optional)

Preparation

  1. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add chicken; cook and stir 7 to 10 minutes or until browned and no longer pink in center. Cool slightly.
  2. Combine chicken, tomato, cucumber and onion in medium bowl. Drizzle with vinegar and oil; toss to coat. Sprinkle with oregano, mint and salt; toss to combine.
  3. Cut pitas in half crosswise; gently open. Place 1 lettuce leaf in each pita bread half, if desired. Divide chicken mixture evenly among pita bread halves.

Nutritional Information

Serving Size: 2 sandwiches [2 filled pita halves]
Fiber 2 g
Carbohydrate 24 g
Cholesterol 50 mg
Saturated Fat 1 g
Total Fat 6 g
Calories from Fat 21 %
Calories 242
Protein 23 g
Sodium 353 mg

Dietary Exchange

Starch 1-1/2
Meat 2-1/2

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