Skillet Chicken Souvlaki - 39g Carbs, 4.7g Fiber
From: Jackie Mills, Cooking Light - AUGUST 2009
Prepare a family-friendly Mediterranean-style dish that's sure to
please even the pickiest eater. The quick-cooking chicken and simple
homemade yogurt sauce make this a perfect dish for a busy weeknight.
Serve with a simple side salad.
Total: 20 Min
Total: 20 Min
Servings: 4
Serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and
about 1/4 cup tomatoes
1 Tbsp olive oil, divided
1 lb skinless, boneless chicken breast, thinly sliced
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 cups vertically sliced onion (about 1 medium)
1 cup thinly sliced green bell pepper (about 1)
2 tsp bottled minced garlic
1/2 tsp dried oregano
1/2 cup grated English cucumber
1/4 cup 2% Greek-style yogurt (such as Fage)
1/4 cup reduced-fat sour cream
1 Tbsp chopped fresh flat-leaf parsley
1/2 tsp grated lemon rind
1 tsp fresh lemon juice
1/8 tsp salt
4 (6-inch) whole-wheat soft pitas, cut in half
2 plum tomatoes, thinly sliced
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high
heat. Sprinkle chicken with 1/2 teaspoon salt and black pepper. Add
chicken to pan; saute 5 minutes or until done. Remove from pan.
2. Add 1 teaspoon oil to pan. Add onion and bell pepper; saute 3 minutes. Add chicken, garlic, and oregano; cook 30 seconds.
3. Combine cucumber and next 6 ingredients (through 1/8 teaspoon salt). Serve chicken mixture with yogurt sauce, warmed pita, and tomato slices.
Salad:
Combine 5 cups torn romaine lettuce, 1/3 cup sliced red onion, and
3 sliced pepperoncini peppers. Combine 2 tablespoons red wine vinegar, 2 tablespoons olive oil, and 1/4 teaspoon salt; toss with salad. Top with 1/4 cup crumbled feta cheese and 3 tablespoons halved kalamata olives.
Servings: 4
Serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and
about 1/4 cup tomatoes
Nutrition per Serving:
361 Calories, 7.4g Fat, 2.3g Saturated fat, 3.3g Monounsaturated fat,
0.8g Polyunsaturated fat, 35.1g Protein, 39g Carbs, 4.7g Fiber,
72mg Cholesterol, 3.1mg Iron, 589mg Sodium, 105mg Calcium
