Weeknight Chicken Souvlaki

• 分量: 4 Servings

材料

TZATZIKI

½ English cucumber, peeled, seeded, and grated

1 cup 2% Greek yogurt

1 garlic clove, crushed through a garlic press

1 tablespoon chopped fresh chives

1 tablespoon chopped fresh mint

¼ teaspoon kosher salt

Freshly ground black pepper

CHICKEN

1¼ pounds boneless, skinless chicken thighs, trimmed and cut into ½-inch-thick strips

1 large onion, cut into ½2-inch- thick slices

1 tablespoon extra-virgin olive oil

3 tablespoons fresh lemon juice

2 tablespoons chopped fresh oregano

2 garlic cloves, crushed through a garlic press

1 teaspoon kosher salt

Freshly ground black pepper

Olive oil spray (I like my Misto or Bertolli)

FOR SERVING

4 large whole wheat pocketless pitas or flatbread (about 3 ounces each), warmed

1 cup chopped romaine lettuce

½ English cucumber, chopped

1 medium tomato, chopped

¼ cup sliced red onion

4 lemon wedges

手順

For the tzatziki: Squeeze any excess liquid from the grated cucumber and place the cucumber in a small bowl. Add the yogurt, garlic, chives, mint, salt, and pepper to taste. Stir well.

For the chicken: In a medium bowl, toss together the chicken, onion, olive oil, lemon juice, oregano, garlic, salt, and pepper to taste. Let stand for at least 15 minutes.

Heat a large, deep skillet over high heat until very hot. Spray with oil and add the chicken and onion along with any marinade. Cook, turning 5 or 6 times, until the liquid evaporates and the chicken and onion are tender and browned on the edges, 12 to 14 minutes.

To serve, place the warm pitas on 4 plates and pile on a generous ¾ cup of the chicken/onion mixture. Top with the lettuce, cucumber, tomato, red onion, and ⅓ cup of the tzatziki. Serve with the lemon wedges.

メモ

From Skinnytaste: One and Done pg. 34

栄養

• サービングサイズ: 3/4 cup chicken + 1/3 tz
• カロリー: 494
• 脂肪総量: 15.5 g
• 飽和脂肪: 3.5 g
• コレステロール: 140 mg
• ナトリウム: 845 mg
• 炭水化物総量: 54 g
• 食物繊維: 6.5 g
• 糖質総量: 10 g
• タンパク質: 45 g