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Tandoori Chicken Breast Sandwiches with Yogurt Sauce
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:
4boneless skinless chicken breasts (about 12 ounces)
1tablespoon lemon juice
1/4cup plain nonfat yogurt
2large cloves garlic, minced
1-1/2teaspoons finely chopped fresh ginger
1/4teaspoon ground cardamom
1/4teaspoon ground red pepper
Yogurt Sauce (recipe follows)
2rounds whole wheat pita bread
1/2cup grated carrot
1/2cup finely shredded red cabbage
1/2cup 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
Yogurt Sauce
Yield: Makes about 1/2 cup
Ingredients:
1/2cup plain nonfat yogurt
2teaspoons minced red onion
1teaspoon minced cilantro
1/4teaspoon ground cumin
1/4teaspoon salt
Dash ground red pepper
Preparation:
1.Blend all ingredients well in small bowl. Cover and refrigerate until ready to use.
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