“My dad is from India and I like Indian food, especially chicken tikka masala. I asked my dad how I can make chicken tikka masala and make it like a sandwich. I love chicken and I also like to eat a lot of vegetables. This recipe combines all these things and is very tasty and delicious. In the summer most of the vegetables we eat are from our garden. The cucumber raita dressing makes it delicious.”

- Shakthi Ramachandran, Age 8, the 2016 Healthy Lunchtime Challenge winner from Indiana

Makes 4 Servings

INGREDIENTS

For the Chicken Tikka:

• 1 pound boneless, skinless chicken breast, cubed
• 1 cup low-fat yogurt
• 1 ½ teaspoon ginger-garlic paste (can use ¾ teaspoon ground ginger and ¾ teaspoon minced garlic)
• 1 ½ teaspoon cumin powder
• 1 teaspoon red chili powder
• 2 teaspoons garam masala (or coriander seed)
• Dash to 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 3 teaspoons tikka masala
• 1 ½ teaspoons fresh lemon juice
• 1 tablespoon olive oil

For the Cucumber Raita:

• 2 hot house/English cucumbers, quartered
• 3 sprigs mint
• 20 ounces plain Greek yogurt
• 10 ounces low-fat sour cream
• ½ teaspoon roasted ground cumin
• 1 teaspoon salt

4 pita breads

• 1 onion, peeled and chopped
• 2 carrots, peeled and shredded
• 2 green bell peppers, seeded and cut lengthwise
• 1 cucumber slice
• 1 bunch romaine lettuce, chopped
• 1 bunch fresh spinach, chopped

PREPARATION

1. To make the Chicken Tikka: In a large bowl, combine the chicken with the remaining ingredients and marinate, covered, in the refrigerator, for a minimum of 4 hours or overnight.
2. Preheat the broiler. Remove the chicken from the marinade, place it in an oven-safe skillet and broil for about 15 minutes, or until cooked through.
3. To make the Cucumber Raita: In a medium bowl, combine the raita ingredients.
4. To Assemble: Layer each pita bread pocket with vegetables, chicken, and cucumber raita. 

592 calories 21g fat 47g carbohydrates 56g protein