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story.lead_photo.caption Chicken Pita Pocket with Tomato and Corn Salsa and Greek Summer Salad for Linda Gassenheimer's dinner in minutes. (Al Diaz/Miami Herald/TNS)

A refreshing roasted chicken pita pocket garnished with a tomato and corn salsa makes a cool dinner for a warm summer evening. Let the supermarket do the work. Make the fresh salsa using diced tomatoes and onions found in the produce section or at the salad bar and add some defrosted frozen corn.

For the Greek Salad side dish, doctor up washed, ready-to-eat lettuce with sliced bell peppers and cucumbers from the salad bar. Add oregano to a bottled salad dressing for a Greek flavor and toss olives into the salad.

If you have a few extra minutes use fresh oregano. It has an aromatic and pungent flavor that can add depth to the salad. It is easy to find and worth the effort.

Shopping List:

To buy: 1 package frozen corn kernels, 1 container diced tomatoes (1 cup needed), 1 container sliced cucumbers (2 cups needed), 1 container sliced green bell peppers (2 cups needed), 1 container diced onion (2 tablespoons needed), 1 small bunch cilantro, 1 bag washed, ready-to-eat lettuce, 1 jalapeno pepper, 1 lime, 3/4 pound boneless roasted chicken breast, 1 package large whole-wheat pita breads, 1 bottle dried oregano, and 1 container pitted black olives.

Staples: reduced-fat vinaigrette dressing, ground cumin, salt and black peppercorns.

 

Roasted Chicken Pita Pocket With Tomato And Corn Salsa

Yield 2 servings.

1 cup frozen corn kernels

1 cup diced tomatoes

2 tablespoons diced onion

1 tablespoon diced jalapeno pepper

3 tablespoons fresh cilantro

1 1/2 teaspoons ground cumin

Salt and freshly ground black pepper

1 tablespoon lime juice

2 large whole-wheat pita breads

3/4 pound boneless, roasted chicken breast, skin removed, cut into strips

 

Place corn in a microwave-safe bowl and microwave on high for 2 minutes to defrost. Mix tomatoes, onion, jalapeno pepper and cilantro with the corn. Add the ground cumin and salt and pepper to taste. Add lime juice and toss well. Toast pita bread in a toaster oven to warm slightly. Do not let it get too crisp. Cut pita breads in half and open pockets. Spoon half the salsa into the pockets. Add the chicken and finish with the remaining salsa.

Per serving: 475 calories (14% from fat), 7.4 g fat (1.4 g saturated, 1.8 g monounsaturated), 126 mg cholesterol, 48.3 g protein, 58 g carbohydrates, 8.9 g fiber, 374 mg sodium.

Recipe by Linda Gassenheimer

 

Greek Summer Salad

Yield 2 servings.

1 teaspoon dried oregano or 2 tablespoons fresh oregano leaves

2 tablespoons reduced-fat vinaigrette dressing

2 cups washed, ready-to-eat lettuce

2 cups peeled and sliced cucumbers

2 cups sliced green bell peppers

10 pitted black olives

 

Mix oregano and vinaigrette dressing in a medium-size salad bowl. Add the lettuce, cucumber, green pepper and olives. Toss with dressing.

Per serving: 78 calories (44% from fat), 3.8 g fat (0.5 g saturated, 2.1 g monounsaturated), 1 mg cholesterol, 2.4 g protein, 10.8 g carbohydrates, 4.1 g fiber, 173 mg sodium.

Recipe by Linda Gassenheimer

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