Barracks - Hard/Easy:Full pockets make a feel-good lunch.
CheeseBall - May 03, 2006 - 02:39 PM
Post subject: Hard/Easy:Full pockets make a feel-good lunch.
Chicken And Apple "Clams"
Yield: 6 sandwiches
3 tablespoons mayonnaise
3 tablespoons plain fat-free yogurt
1/8 teaspoon seasoned salt
1 cup chopped cooked chicken breast
1 tart-sweet red apple, cored, cut into bite-size pieces (about 3/4
3 tablespoons thinly sliced celery
6 whole-wheat mini (3 1/2-inch) pita breads
Step 1: In medium bowl, mix mayonnaise, yogurt and seasoned salt.
Gently stir in chicken, apple and celery to coat.
Step 2: Cut slit in side of each pita bread to form pocket. Fill
each with 1/3 cup chicken mixture.
Per sandwich: 170 calories; 2.5g fat; 0.5g saturated fat; 20mg
cholesterol; 12g protein; 29g carbohydrate; 6g sugar; 4g fiber; 350mg sodium.
Greek Tzaziki Chicken Pockets
Yield: 8 servings
For cucumber-garlic sauce:
1 (8-ounce) carton plain yogurt
1/2 cup chopped peeled and seeded cucumber
1 tablespoon chopped green onion
1 large clove garlic, finely minced
1/8 teaspoon salt
1/8 teaspoon ground pepper
1/4 cup fresh lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon ground cinnamon
2 tablespoons honey
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/2 teaspoon hot sauce
2 1/2 pounds boneless, skinless chicken breast and thigh meat, cut into
2 tablespoons vegetable oil
8 (6-inch) pita breads, warmed
1 cup sliced red onion
1/2 cup chopped fresh parsley
Step 1: Prepare cucumber-garlic sauce. In a small bowl, mix together
yogurt, cucumber, green onion, garlic, salt and pepper. Blend well. Refrigerate
until ready to serve.
Step 2: Prepare chicken. In a medium bowl, mix together lemon juice,
garlic, oregano, cinnamon, honey, salt, pepper and hot sauce. Add chicken;
marinate in refrigerator for 30 minutes.
Step 3: Heat oil in large nonstick skillet over high heat. Add
chicken and marinade, in batches if needed to prevent overcrowding; stir-fry
just until chicken is cooked through.
Step 4: Spoon chicken into pita breads. Garnish with red onion and
parsley; top with cucumber-garlic sauce.
Per sandwich: 328 calories; 11.5g fat (32 percent calories from
fat); 3g saturated fat; 90mg cholesterol; 31.5g protein; 24.5g carbohydrate; 7g
sugar; 1g fiber; 432mg sodium; 89mg calcium; 367mg potassium.
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