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Tandoori Chicken Breast Sandwiches with Yogurt Sauce


Tandoori Chicken Breast Sandwich with Yogurt Sauce

Tandoori Chicken Breast Sandwich with Yogurt Sauce

Tandoor ovens are found throughout India and Indian restaurants worldwide. These brick and clay ovens with rounded tops are used to bake foods over direct heat from a smoky fire. With the right blend of yogurt and spices, the wonderful tandoori taste can be achieved right at home–-even without a tandoori oven!

Yield

Makes 4 servings

Ingredients

4 boneless skinless chicken breasts (about 12 ounces)
1 tablespoon lemon juice
1/4 cup plain nonfat yogurt
2 large cloves garlic, minced
1-1/2 teaspoons finely chopped fresh ginger
1/4 teaspoon ground cardamom
1/4 teaspoon ground red pepper
Yogurt Sauce
2 rounds whole wheat pita bread
1/2 cup grated carrot
1/2 cup finely shredded red cabbage
1/2 cup finely chopped red bell pepper

Preparation

  1. Lightly score chicken breasts 3 or 4 times with sharp knife. Place in medium bowl; sprinkle with lemon juice and toss to coat.
  2. Combine yogurt, garlic, ginger, cardamom and ground red pepper in small bowl; add to chicken. Coat all pieces well with marinade; cover and refrigerate at least 1 hour or overnight.
  3. Remove chicken from refrigerator 15 minutes before cooking. Preheat broiler. Prepare Yogurt Sauce; set aside.
  4. Line broiler pan with foil. Arrange chicken on foil (do not let pieces touch) and brush with any remaining marinade. Broil 3 inches from heat about 5 to 6 minutes per side or until chicken is no longer pink in center.
  5. Cut pitas in half crosswise; gently open. Place one chicken breast in each pita half with 2 tablespoons each of carrot, cabbage and bell pepper. Drizzle sandwiches with Yogurt Sauce.

Nutritional Information

Serving Size: 1 sandwich (1 filled pita half) with 2 tablespoons Yogurt Sauce
Sodium 380 mg
Protein 22 g
Fiber 1 g
Carbohydrate 25 g
Cholesterol 44 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 12 %
Calories 211

Dietary Exchange

Meat 2
Starch 1-1/2

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