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Prep Time:45 minsAdditional Time:1 hrTotal Time:1 hr 45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:45 minsAdditional Time:1 hrTotal Time:1 hr 45 minsServings:4Yield:4 servings
Prep Time:45 mins
Prep Time:
45 mins
Additional Time:1 hr
Additional Time:
1 hr
Total Time:1 hr 45 mins
Total Time:
1 hr 45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1teaspoonlemon zest2tablespoonsfresh lemon juice5teaspoonsolive oil, divided1tablespoonchopped fresh oreganoor1teaspoondried2¾teaspoonsminced garlic, divided¼teaspooncrushed red pepper1poundchicken tenders1English cucumber, halved, seeded and grated, plus1/2English cucumber, halved and sliced½teaspoonsalt, divided¾cupnonfat plain Greek yogurt2teaspoonschopped fresh mint2teaspoonschopped fresh dill1teaspoonground pepper2(6 1/2 inch)whole-wheat pita breads, halved4lettuce leaves½cupsliced red onion1cupchopped plum tomatoes
Cook Mode(Keep screen awake)
Ingredients
1teaspoonlemon zest
2tablespoonsfresh lemon juice
5teaspoonsolive oil, divided
1tablespoonchopped fresh oreganoor1teaspoondried
2¾teaspoonsminced garlic, divided
¼teaspooncrushed red pepper
1poundchicken tenders
1English cucumber, halved, seeded and grated, plus1/2English cucumber, halved and sliced
½teaspoonsalt, divided
¾cupnonfat plain Greek yogurt
2teaspoonschopped fresh mint
2teaspoonschopped fresh dill
1teaspoonground pepper
2(6 1/2 inch)whole-wheat pita breads, halved
4lettuce leaves
½cupsliced red onion
1cupchopped plum tomatoes
DirectionsCombine lemon zest, lemon juice, 3 tsp. oil, oregano, 2 tsp. garlic, and crushed red pepper in a large bowl. Add chicken and toss to coat. Marinate in the refrigerator for at least 1 hour or up to 4 hours.Meanwhile, toss grated cucumber with 1/4 tsp. salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsp. oil, 3/4 tsp. garlic, and 1/4 tsp. salt. Refrigerate until ready to serve.Preheat grill to medium-high.Oil the grill rack (see Tip). Grill the chicken until an instant-read thermometer inserted in the center registers 165 degrees F, 3 to 4 minutes per side.To serve, spread some of the sauce inside each pita half. Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber.TipTo oil the grill rack, soak a paper towel with vegetable oil, hold it with tongs and rub it over the grates. (Do not use cooking spray on a hot grill.)To make aheadRefrigerate yogurt sauce (Step 2) for up to 2 days. For leftover sandwiches, prepare through Step 4, but only assemble what you’ll eat immediately. Store the leftover sauce, sliced vegetables, and grilled chicken separately and assemble just before serving for lunch or dinner the next day.Originally appeared: Diabetic Living Magazine, Summer 2019; updated September 2022
Directions
Combine lemon zest, lemon juice, 3 tsp. oil, oregano, 2 tsp. garlic, and crushed red pepper in a large bowl. Add chicken and toss to coat. Marinate in the refrigerator for at least 1 hour or up to 4 hours.Meanwhile, toss grated cucumber with 1/4 tsp. salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsp. oil, 3/4 tsp. garlic, and 1/4 tsp. salt. Refrigerate until ready to serve.Preheat grill to medium-high.Oil the grill rack (see Tip). Grill the chicken until an instant-read thermometer inserted in the center registers 165 degrees F, 3 to 4 minutes per side.To serve, spread some of the sauce inside each pita half. Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber.TipTo oil the grill rack, soak a paper towel with vegetable oil, hold it with tongs and rub it over the grates. (Do not use cooking spray on a hot grill.)To make aheadRefrigerate yogurt sauce (Step 2) for up to 2 days. For leftover sandwiches, prepare through Step 4, but only assemble what you’ll eat immediately. Store the leftover sauce, sliced vegetables, and grilled chicken separately and assemble just before serving for lunch or dinner the next day.
Combine lemon zest, lemon juice, 3 tsp. oil, oregano, 2 tsp. garlic, and crushed red pepper in a large bowl. Add chicken and toss to coat. Marinate in the refrigerator for at least 1 hour or up to 4 hours.
Meanwhile, toss grated cucumber with 1/4 tsp. salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsp. oil, 3/4 tsp. garlic, and 1/4 tsp. salt. Refrigerate until ready to serve.
Preheat grill to medium-high.
Oil the grill rack (see Tip). Grill the chicken until an instant-read thermometer inserted in the center registers 165 degrees F, 3 to 4 minutes per side.
To serve, spread some of the sauce inside each pita half. Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber.
Tip
To oil the grill rack, soak a paper towel with vegetable oil, hold it with tongs and rub it over the grates. (Do not use cooking spray on a hot grill.)
To make ahead
Refrigerate yogurt sauce (Step 2) for up to 2 days. For leftover sandwiches, prepare through Step 4, but only assemble what you’ll eat immediately. Store the leftover sauce, sliced vegetables, and grilled chicken separately and assemble just before serving for lunch or dinner the next day.
Originally appeared: Diabetic Living Magazine, Summer 2019; updated September 2022
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Nutrition Facts(per serving)353Calories9gFat33gCarbs38gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
