PITA CHICKEN WITH GARLIC YOGHURT

Serves 4

Ingredients
4 chicken fillets (600g), washed & cubed
½ teaspoon Portuguese chicken spice
½ teaspoon Cajun Spice
¼ teaspoon black pepper
½ teaspoon crushed chillie flakes
1 tablespoon garlic flakes
2 tablespoons lemon juice
1 tablespoon oil
175ml Plain low fat yoghurt
4 garlic cloves, grated
¼ teaspoon ground cumin
Lettuce, finely shredded
Onion, finely chopped
Tomato, cubed
Few coriander leaves
4 Whole-wheat Pitas

Method

• Marinate the chicken with all the spices up to and including the lemon juice-set aside for a at least 2 hours.
• Heat the oil in a saucepan and cook the chicken until well done.
• In a small bowl, mix together the yoghurt, grated garlic & cumin.
• In another bowl, mix together the lettuce, onion, tomato and coriander to make a salsa.
• Make a slit in the pita, spread the base with a tablespoon of yoghurt, add in the chicken with the salsa and top the pita with another tablespoon of yoghurt.

Nutritional Analysis per serving:
Energy: 1722kJ
Carbohydrates: 43g
Protein: 36g
Fat: 8.7g
Monounsaturated: 2.8g
Polyunsaturated: 2.8g
Saturated: 2.3g
Cholesterol: 55mg
Fibre: 2.7g
Sodium: 435mg

DID YOU KNOW? The South African food based dietary guidelines recommend that starchy foods should form the basis of most meals. These starches should ideally be fibre dense like whole-wheat pitas, brown rice and brown bread