Grilled Curried Chicken Salad and Pita

                           

Go ahead and pack it in: This chicken salad, from Canyon Ranch in Tucson, Arizona, tastes deceptively creamy, but unlike the old-fashioned mayo-drenched variety, it is held together with tangy nonfat yogurt. The sweet and spicy flavor is a pleasure for your palate, and the flavonoids in the grapes are a boon to the heart.

Makes 4 sandwiches

Ingredients

• 1whole boneless, skinless chicken breast (8 oz), halved

1 whole boneless, skinless chicken breast (8 oz), halved

• 1whole boneless, skinless chicken breast (8 oz), halved
• 2tablespoonscanola-oil mayonnaise
• 2tablespoonsnonfat plain yogurt
• 1/3cuppeeled and diced apple
• 1/4cupred seedless grapes, quartered
• 3tablespoonsdiced red onion
• 2teaspoonsapple juice
• 1tablespoonchopped fresh parsley
• 1teaspooncurry powder
• 1/4teaspoonsalt
• Pinch of black pepper
• 2whole-wheat pita rounds, cut in half
• 4lettuce leaves
• 8slices tomato

Preparation

1. Preheat grill or broiler. Remove excess fat from chicken and pound breast halves between sheets of waxed paper to 1/2-inch thickness. Grill or broil chicken 3 to 5 minutes on each side or until juices run clear when pierced with a fork. Cool. Cut into 1/2-inch cubes and place in a medium bowl. Add mayonnaise, yogurt, apple, grapes, red onion, apple juice, parsley, curry powder, salt, and pepper. Mix. Heat pita in warm oven and serve with chicken salad, lettuce and tomato slices.

The skinny

287 calories per sandwich, 7 g fat (1 g saturated fat), 25 g carbs, 6 g fiber, 21 g protein