Tandoori Chicken Sandwich

Serves 4 / As exotic as this sounds (and tastes), it’s really quite easy to make, and the two spice mixtures are widely available. Prep tips: If you have time, marinate the chicken overnight. Chicken thighs offer the best results, but lower-fat breasts will also work; just cut three or four deep diagonal grooves in them first to allow the marinade to seep in. Serving tip: You can also make this as a wrap, using a whole-wheat tortilla.

6 boneless, skinless chicken thighs, excess fat removed

1½ tablespoons tandoori masala (a spice blend)

1½ cups nonfat plain yogurt, divided

1 small to medium russet potato, peeled and diced small

2 tablespoons chopped fresh cilantro

¼ teaspoon sea salt

½ teaspoon garam masala (a spice blend)

¼ teaspoon red chili powder or cayenne pepper

1 tablespoon ghee (clarified butter) or olive oil

8 slices sourdough bread

1 red onion, thinly sliced

2 ripe tomatoes, sliced about ¼-inch thick

1. In a medium bowl, rub chicken thoroughly with tandoori masala until well coated. Add ½ cup yogurt and mix well. Cover and refrigerate until ready to cook.

2. Simmer potato in enough water to cover for about 12 minutes, or until tender. Place in a small bowl and add remaining 1 cup yogurt, cilantro, salt, garam masala, and chili powder or pepper. Mix well. Cover and refrigerate until ready to serve.

3. Preheat grill. Remove chicken from refrigerator, scrape off excess yogurt, and spread out on a large plate. Season both sides with salt. Brush grill with ghee or oil. Cook chicken for about 5-6 minutes, turn, and continue cooking until done, about 10-12 minutes total. Remove from grill, cover, and let rest about 5 minutes. Slice thinly.

4. While chicken is resting, toast bread lightly. Divide warm chicken between the toasted bread slices, spreading well. Cover with potato-yogurt mixture, followed by slices of onion and tomato. Cover with remaining bread, press down gently, cut each sandwich in half lengthwise, and serve at once.

PER SERVING: 501 cal, 19% fat cal, 11g fat, 4g sat fat, 96mg chol, 34g protein, 66g carb, 5g fiber, 736mg sodium