Recipe: Spicy Chicken Pockets with Zesty Yogurt Dressing (and Spicy Creole Seasoning Blend)

SPICY CHICKEN POCKETS

FOR THE ZESTY YOGURT DRESSING:
1/2 cup plain nonfat yogurt
1 tablespoon minced fresh parsley
1 tablespoon skim milk
1 tablespoon lemon juice
2 teaspoons sugar
1 teaspoon honey mustard
Dash of hot sauce
FOR THE CHICKEN:
1 1/2 pounds skinned, boned chicken breasts
Your favorite low-sodium spice blend (or Spicy Creole Seasoning Blend, recipe follows)
Nonstick cooking spray
2 tablespoons corn oil (see variation)
TO ASSEMBLE:
4 (7-inch) whole-wheat pita bread rounds, cut in half crosswise
8 leaf lettuce leaves
1 small red onion, thinly sliced and separated into rings
1 cup alfalfa sprouts, thoroughly rinsed and well-drained
3/4 cup diced cucumber
3/4 cup chopped tomato

TO PREPARE THE DRESSING:
Combine all dressing ingredients in a bowl; stir well. Cover and refrigerate. (Zesty Yogurt Dressing may be made up to 3 days ahead. Refrigerate until ready to use. The recipe yields 3/4 cup.)

TO PREPARE THE CHICKEN:
Rub chicken with seasoning blend.

TO BROIL CHICKEN:
Coat the rack of a broiler pan with cooking spray. Place chicken on rack and broil 5 1/2 inches from heat (with electric oven door partially opened) 5 to 6 minutes on each side or until chicken is done.

TO ASSEMBLE:
Line each pita half with a lettuce leaf. Layer onion, alfalfa sprouts, cucumber and tomato evenly into each pita half. Cut chicken into strips and arrange evenly over layered vegetables. Refrigerate until ready to serve.

TO SERVE:
Immediately before serving, drizzle Zesty Yogurt Dressing evenly into each pita half.

TO MAKE AHEAD:
The chicken can be broiled or grilled, then covered and refrigerated up to two days ahead of time.

VARIATION - OUTDOOR GRILLING:
Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400 degrees F). Brush both sides of chicken with oil. Place chicken on grill rack; grill 5 to 6 minutes on each side or until chicken is done. Remove from grill; set aside.

SPICY CREOLE SEASONING BLEND

1 tablespoon paprika
2 teaspoons dried whole thyme (crushed)
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon cayenne
1/2 teaspoon salt
1/2 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper

Store in an airtight container. (Makes about 1/4 cup)

Makes 8 servings
Source: Low-Fat Ways to Cook Chicken by Susan M. McIntosh