Combine the elements of a classic Greek salad and a chicken souvlaki sandwich, and you'll have a piquant main dish that is pleasingly low in fat.
You can also use lamb in place of the chicken, says food writer and recipe developer Lia Mack Huber, who includes the recipe in a series of easy-to-make dinner menus in the June issue of Cooking Light magazine. The recipes are characterized by bite-size ingredients and simple, tasty dressings.
Suggested accompaniments for the salad are Greek pita wedges (recipe follows), followed by a dessert of low-fat vanilla ice cream topped with cinnamon and honey.
CHICKEN SOUVLAKI SALAD
Total preparation time 40 minutes
2 teaspoons bottled minced garlic
1 teaspoon fresh lemon juice
1 teaspoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless, boneless chicken breast
3 cups cubed peeled cucumber (about 3 cucumbers)
1/2 cup vertically sliced red onion
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped pitted kalamata olives
2 ripe tomatoes, cored and cut into 1-inch pieces (about 1 pound)
1/2 cup plain fat-free yogurt
1/4 cup grated peeled cucumber
1 teaspoon white wine vinegar
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
Preheat grill or broiler.
Combine 1 teaspoon garlic, lemon juice, olive oil, oregano, salt, pepper and chicken breast in a large ziptop plastic bag. Seal the bag and shake to coat. Remove chicken from the bag. Grill or broil the chicken 5 minutes on each side or until done. Cut chicken into 1-inch pieces.
Combine chicken, cubed cucumber, red onion, feta cheese, olives and tomatoes in a large bowl. Combine yogurt, grated cucumber, vinegar, garlic powder, salt and red and black peppers in a small bowl. Pour over chicken mixture; toss well. Makes 4 servings, of 2 cups each.
Nutrition information per serving: 259 cal., 8.2 g fat (3 g saturated fat), 31.8 g pro., 15.3 g carbo., 2.9 g fiber, 79 mg chol., 679 mg sodium.
GREEK PITA WEDGES
Two 6-inch pitas
Olive-oil flavored cooking spray
1/4 teaspoon kosher salt
1/4 teaspoon dried oregano
Preheat oven to 375 F.
Cut each pita into 6 wedges; arrange on a baking sheet. Coat wedges with cooking spray, sprinkle with kosher salt and oregano.
Bake at 375 F for 7 minutes or until golden.