Sandwich Saturday: Chicken Salad with Tomatoes and Cucumbers

Ingredients:

1/2 cup plain low-fat yogurt

2 medium tomatoes (6 oz each), quartered, seeded, and cut into 1 in chunks

1/2 English cucumber (8oz), cut into 1 in chunks

2 tsp coarse salt

2 boneless, skinless chicken breast halves (6 oz each)

1 tbsp fresh lemon juice

1 garlic clove, minced

4 whole-wheat pitas, halved crosswise

1 small head romaine lettuce (1 lb), leaves separated and torn if large

1/3 cup fresh mint

1 tbsp fresh oregano

Directions:

1. Place yogurt in a fine sieve set over a small bowl. Let drain for 30 minutes. Combine tomatoes and cucumbers in a medium bowl, and sprinkle with 1/2 tsp salt. Toss to coat, and let stand for 30 minutes.
2. Meanwhile, preheat oven to 450 degrees. Sprinkle 1 tsp salt on both sides of chicken; season with pepper and transfer to a rimmed baking sheet. Bake until chicken registers 160 degrees on and instant-read thermometer, 20 to 25 minutes. Let stand until cool enough to handle. Shred chicken into 1 in chunks, and let cool completely.
3. Drain tomato-cucumber mixture. Add drained yogurt, chicken, lemon juice, garlic, and remaining 1/2 tsp salt. Season with pepper, and stir.
4. Grill or toast pitas, fill with romaine, and divide chicken salad evenly among all halves. Top with herbs. Yield: 8 servings (Serving size: 1 sandwich, 1/2 a pita)

Nutrition Facts:

Calories 169; Fat 1g (sat 0g); Protein 15g; Carb 24g; Fiber 4g; Chol 26mg; Sodium 495mg.