Tandoori Chicken Breast Sandwiches with Yogurt Sauce
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Tandoori Chicken Breast Sandwich with Yogurt Sauce
YIELD Makes 4 servings
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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:
- Lightly score chicken breasts 3 or 4 times with sharp knife. Place in medium bowl; sprinkle with lemon juice and toss to coat.
- 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.
- Remove chicken from refrigerator 15 minutes before cooking. Preheat broiler. Prepare Yogurt Sauce; set aside.
- 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.
- 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.
This recipe appears in:
Middle Eastern
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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