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Pollo alla Firènze
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Tandoori Chicken Breast Sandwich with Yogurt Sauce
Yield: Makes 4 servings
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!
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 (recipe)
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 |
This recipe appears in:
Middle Eastern
