2 delicious pita recipes to beat high blood pressure

These chicken pitas are packed with tasty salad leaves and a sauce made from cucumbers and yogurt. They are incredibly easy to prepare, so when you are short of time, or need something delicious to bring to a picnic or party, skip the fast food and try these instead.

Preparation time: 15 minutes
Cooking time: about 8 minutes
Serves 4

Pitas

• 750 g (1 1/2 lb) skinless, boneless chicken breasts
• 60 ml (4 tbsp) instant polenta
• 2 ml (1/2 tsp) onion powder
• 5 ml (1 tsp) paprika
• 5 ml (1 tsp) cumin seeds
• 5 ml (1 tsp) coarsely ground black pepper
• Salt to taste
• 30 ml (2 tbsp) olive oil, divided
• 4 pita breads, whole-wheat or white
• 125g  (4 oz) mixed herb salad leaves

Sauce

• 7.5-cm (3-in) piece cucumber, grated
• 250 ml (1 c) plain low-fat yogurt
• 1 large garlic clove, crushed
• 5 ml (1 tsp) mint jelly
• 15 ml (1 tbsp) chopped fresh mint

Instructions:

1. Cut the chicken breasts into thin strips. Mix together the polenta, onion powder, paprika, cumin seeds, pepper and salt in a plastic bag. Add the chicken strips, a few at a time, and toss well to coat all over. Remove, shaking off the excess, and set aside on a plate while making the sauce.
2. Prepare sauce. Squeeze the grated cucumber, in handfuls, to remove excess moisture, then put into a bowl. Add the remaining ingredients and stir to mix. Set aside.
3.  Heat a grill pan or heavy skillet and add half the oil, swirling it around the pan until lightly coated. Add half the chicken strips and cook over a high heat until golden brown all over and cooked through, turning once, 2 to 3 minutes. Keep hot while cooking the remaining chicken strips, using the rest of the oil.
4.  Meanwhile, warm the pita breads under the grill for 1 minute on each side. Split down the side of each pita to make a pocket.
5. Fill the pita pockets with the salad leaves. Pile in the chicken strips, spoon over the sauce and serve.

1. Put 4 whole chicken breasts between sheets of plastic wrap and flatten with a rolling pin to a thickness of about 1 centimetre (1⁄2 inch) all over.
2. Lightly beat 1 egg and pour onto a plate. Put 125 grams (1/2 cup) fine fresh white bread crumbs on another plate. Season each chicken fillet with salt and pepper, then dip into the egg and coat both sides in bread crumbs, patting them on lightly.
3. Heat half the oil in a grill pan or skillet and add 2 of the chicken breasts. Cook for 6 minutes, turning once, until golden. Keep hot while cooking the other 2 chicken breasts.
4. Meanwhile, finely shred half of one small head each of white and red cabbage, and thinly slice 1 sweet white onion such as Vidalia.
5. Toss with 30 millilitres (2 tablespoons) chopped parsley and 30 millilitres (2 tablespoons) lemon juice. Spoon 15 millilitres (1 tablespoon) hummus into each warmed pita pocket, add some cabbage salad, and fill with the hot chicken fillets.

Key nutrients per serving: 430 calories, 90 calories from fat, 11 g fat, 2 g saturated fat, 0 g trans fat, 41 g protein, 43 g carb, 5 g fibre, 380 mg sodium.

Blood pressure nutrients: 10 mg Vitamin C, 77 mg magnesium, 570 mg potassium, 146 mg calcium.