Boston Medical Center
Boston Medical Center
Department of Food and Nutrition Services
East Newton Campus: (617) 638-5945
Menino Pavilion: (617) 414-3837
Adult Outpatient: (617) 638-7470
Pediatric/Adolescent Outpatient: (617) 414-4189
5-Spice Chicken Pockets with Lemon and Herb Yogurt Dressing
Serves 4
Five-spice powder – a tasty combination of cinnamon, cloves, fennel seeds, star anise and Sichuan peppercorns – is often used in Chinese cooking
• ¼ cup lemon juice
• 2 tablespoons honey
• 1 teaspoon five-spice powder
• 2 skinless chicken breast fillets (about 6 ounce each)
• 4 small whole wheat pita breads (4 inch)
• 4 lettuce leaves, shredded
• 1 cup cherry tomatoes, halved
• 1 large carrot, peeled and coarsely grated
LEMON AND HERB YOGURT DRESSING
• ½ cup low-fat plain yogurt
• ½ lemon, rind grated and juiced to yield 1 teaspoon juice
• 2 Tbsp low-fat mayonnaise
• ½ tsp garlic, minced
• ¼ tsp five- spice powder
• 2 tablespoons chopped fresh cilantro
Preparation method
|1. |Mix the lemon juice, honey and five-spice powder in a shallow baking dish, add the chicken breasts and coat with the |
| |marinade. Cover and refrigerate, for at least 30 minutes. |
| | | |
|2. |To make the dressing, blend together the yogurt, lemon rind and juice, garlic, salt, pepper and cilantro. Cover and chill |
| |until required. |
| | | |
|3. |Remove the chicken from the refrigerator. Bake or grill chicken. |
| |Bake: 425-degree oven for 25 minutes or until chicken is cooked through. |
| |Grill: Medium high grill, 5 minutes per side or until chicken is cooked through. |
| |Cool. Thinly slice the chicken on the diagonal. |
| | | |
|4. |Toss the lettuce, tomatoes and carrot with the dressing. Slice open one side of each pita bread to make a pocket. Divide the|
| |chicken and salad among the pitas and serve immediately. |
| | | |
Nutritional Information per serving:
Calories: 231 Carbohydrates: 30 g
Total Fat: 3 g Cholesterol: 51 mg
Saturated Fat: 1 g Dietary Fiber: 2 g
Sodium: 356 mg Protein: 24 g
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