Healthy recipe of the month: Powerhouse Chicken Pita

by Gail Julius, NWIC Traditional Plants & Foods employee

In order to help show that healthy meals can be delicious, Gail Julius, of Northwest Indian College’s Traditional Plants & Foods Program (part of the Cooperative Extension Office) has committed to providing the community with a recipe each month.

“Like anything in life, change is a slow process,” Julius said. “I am not saying that you have to give up your favorite foods, just choose one day per week to introduce healthy food choices, and begin to watch your body transform.”

This month’s featured recipe is Powerhouse Chicken Pita, which is made of chicken, kale, spinach, almonds, whole wheat pita bread and your choice of dressing.

Serves 4-6

Ingredients (percentages based on daily values)
1 cup steamed kale (Vita K: 1,327 percent; Vita A: 354.1 percent; Vita C: 88.8 percent)
1 cup baby spinach (Vita K: 1110.6 - 377.3 percent; Manganese: 84 percent)
¼ cup almonds (Manganese: 45 percent; Vita E: 44.8 percent; Magnesium 24.6 percent)
4-6 whole wheat pita bread pockets (the following amounts are per pita; Calories: 170; Carbohydrates: 35 grams; Fiber: 5 grams; Fat: 1.7 grams, Protein: 6 grams; Calcium: 10 mg; Potassium: 109 mg; Sodium; 340 mg)
1 lb skinless chicken breast

cut chicken into thin (about ½ inch) strips
on medium-low heat, heat about a tablespoon of olive oil in a skillet; once oil is hot, add chicken; cook all the way through and remove from heat
toss cooked chicken with other all other ingredients (except pita) in dressing of your choice (a little goes a long way), I recommend raspberry vinaigrette but any dressing you like will do
stuff pita with mixture

Enjoy the benefits of this low-calorie meal that is full of vitamins and minerals. This meal is great sources of "good fats" and most of all energy. Foods rich in good fats help to lower the risk of heart disease and lower cholesterol, and help with diabetes and cardiovascular disease prevention.

If you would like to discuss more creative ways to change you diet, contact Gail Julius at (360) 595-4396 or