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Sunday, April 17, 2011

Chicken Tikka Wholemeal Pitta with a Mint & Cucumber Riata

This dish is Indian inspired to an extent but  is oh so simple and can be so easily created. It is a perfect lunch dish on a sunny day or brilliant for making up the night before and having a very enviable packed lunch at work the next day.
As with any good sandwich this is about bringing together a medley of ingredients. In this case the vehicle for all the flavour is a Food Doctor Multi - Seed Pitta. They have a higher calorie content and fat content than other brands but there is no comparison on taste, texture and most importantly they provide a feeling of fullness for much longer than the others.

Then there is the skinless chicken breast which is low in saturated fat and calories and is a good source of lean protein.

To add to this there is a carrot salad, tomatoes and a mint riata which are all delicious fresh vibrant ingredients contributing to our recommended five a day.

Serves 2

1 chicken breast
1 tsp pataks korma curry paste
2 tbsp fat free natural yoghurt
2 Food Doctor Multi Seed Pitta
2 scallions ( spring onions)
2 tsp chopped fresh mint
4 tbsp fat free natural yoghurt
1/2 cucumber
salt & pepper

Carrot salad
1 carrot 
1 tsp onion seeds
1/2 tsp Dijon mustard
2 tbsp olive oil
1 tsp white wine vinegar

1 beef tomato
Salt & pepper
Handful of mixed leaves

  1. Prepare the chicken. Trim off any pieces of fat from the chicken. Score (cut little lines) in the breast. Mix together the korma paste & the natural yoghurt. Smother the chicken breast in this sauce and allow to marinade for a minimum of 30mins (overnight would be great).
  2. Preheat the oven to 200 oC. Remove the chicken from the fridge, spritz an oven proof dish with spray oil and  bake for 20mins turning once.
  3. Carrot Salad: Peel and grate the carrot (large side of grater). In a small bowl with a fork whisk together the oil, vinegar, mustard and salt and pepper. Toss in the carrot and mix well. Set aside
  4. Riata: Cut the cucumber lenghtways. Scoop out all the seeds in the middle. Grate. When grated place the cucumber between 2 pieces of kitchen towel and gently squeeze out all the excess water. Cut the spring onions into thin slices. Wash the mint, pat dry and cut into very fine strips. In a bowl mix together the  fat free natural yoghurt, spring onions, mint, cucumber and seasoning.
  5. Dice the tomatoes, discarding the inner pulp. season with salt and pepper.
  6. Pop the pitta breads in the oven or the toaster for 3/4 mins until warm. ( They are fine to use directly from frozen).
  7. Remove the chicken from the oven cut into long strips.
  8. Cut open the pitta, spread the riata on the bottom, a handful of mixed leaves topped with  a carrot salad and tomato, then layer in the chicken.
  9. Squeeze down the top and enjoy.

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