Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pita Bread | 1 slice (30g) white | 79 |
| Ranch | 1 tbsp (15g) dressing | 73 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Romaine Lettuce | 1 cup shredded (36g) | 5 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/2 cup skim milk
- 1/2 cup seasoned-seasoned breadcrumbs
- 1 pound skinned -- boned chicken-- breast cut into 1/4-inch wide strips
- vegetable cooking spray
- 1 tablespoon vegetable oil
- 6 romaine lettuce leaves
- 6 slices unpeeled tomato -- (1/4-inch-thick) cut in half
- 6 slices green bell pepper -- (1/8-inch-thick)cut in half
- 6 pita bread rounds -- (7-inch) uncut
- 3/4 cup commercial reduced-calorie ranch dressing
Directions
Place milk in a large bowl; set aside. Place breadcrumbs in a large zip-top plastic bag.
Add chicken to milk; stir well, and drain. Add chicken to plastic bag with breadcrumbs; seal bag, and shake to coat chicken with breadcrumbs.
Coat a large nonstick skillet with cooking spray; add 1 tablespoon oil, and place over medium-high heat until hot.
Add chicken; sauté 7 minutes or until done. Set aside.
Arrange 1 lettuce leaf, 2 pieces tomato, and 2 pieces bell pepper down the center of each pita bread round, and top each with 2 ounces chicken.
Drizzle 2 tablespoons dressing over each sandwich, and roll up. Yield: 6 servings