Indian-Spiced Chicken Pitas, Glazed Mini Carrots, and Crushed Red Potatoes with Buttermilk

Indian-Spiced Chicken Pitas, Glazed Mini Carrots, and Crushed Red Potatoes

From Eating Well 500 Calorie Dinners (all three items together make a dinner under 500 calories)

Indian-Spiced Chicken Pitas

Servings: 4

1 lb. boneless, skinless chicken breasts, trimmed

1 ½ tsp. garam masala, divided

¾ tsp. kosher salt, divided

1 cup thinly sliced seeded cucumber

¾ cup nonfat plain yogurt

1 T. chopped fresh cilantro or mint

2 tsp. lemon juice

Freshly ground pepper to taste

4, 6-inch whole-wheat pitas, warmed

1 cup shredded romaine lettuce

2 small or 1 large tomato, sliced

¼ cup thinly sliced red onion

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack. If broiling, coat a broailer pan with cooking spray.

2. Sprinkle chicken with 1 tsp. garam masala and ½ tsp. salt. Place chicken on the grill rack or prepared pan and cook until no longer pink in the center, turning halfway through. Transfer chicken to clean cutting board and let rest for 5 minutes.

3. Meanwhile, combine cucumber, yogurt, cilantro, lemon juice, remaining ½ tsp. garam masala, and ¼ tsp. salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato, and onion.

Nutrition Info: 333 calories; 5g fat; 1g sat. fat; 64mg chol; 637mg sod; 32g protein

Crushed Red Potatoes with Buttermilk

Servings: 6

2 lb. red potatoes, scrubbed

1 tsp. salt, plus more to taste

½ cup nonfat buttermilk

2 T. chopped fresh chives

Freshly ground black pepper to taste

Place potatoes in a large saucepan and cover with cold water. Add 1 tsp. salt and bring to simmer over medium heat. Cook until tender, 12-15 minutes. Drain and transfer to a medium bowl. Coarsely crush the potatoes with a potato masher or the back of a large spoon. Gently stir in buttermilk and chives. Season with salt and pepper.

Nutrition info: 85 calories; 0g fat; 0g sat. fat; 0mg chol; 311 mg sodium; 3g protein

Glazed Mini Carrots

Servings: 4

3 cups mini carrots (about 1 lb)

1/3 cup water

1 T. honey

2 tsp. butter

¼ tsp. salt, or to taste

1 T. lemon juice

Freshly ground pepper to taste

2 T. chopped fresh parsley

Combine carrots, water, honey, butter, and salt in a large skillet. Bring to a simmer over medium-high heat. Cover and cook until tender, 5-7 minutes. Uncover and cook, stirring often, until the liquid is a syrupy glaze, 1-2 minutes. Stir in lemon juice and pepper. Sprinkle with parsley.

* As a side note, Robbie and I often make this by combining all ingredients, putting them into a covered glass baking dish, and baking in the oven for 45 minutes to an hour (depending on the thickness of the carrots). It is easy to throw alongside anything else you have baking and just pull out when the carrots are done to your liking!

Nutrition Info: 74 calories; 2g fat; 1g sat. fat; 5mg chol; 236mg sod; 1g protein