Chicken sandwich recipe prepared by Shawna Coronado and Chef Ryan Hutmacher, “The Centered Chef”.
A healthy meal for four is prepared with Chicken Shawarma with mango Chunda and Tahini Sauce for $10 or less. Each meal in the Living Lean & Green cooking series is prepared utilizing fresh, sustainably grown, organic vegetables from Shawna’s front lawn vegetable garden.
In today’s difficult economy, one of the most challenging things to do is to feed our family good, nutritious, chemical-free food for a reasonable price. This need has inspired a video series called “Living Lean & Green; How To Cook Healthy For $10 or Less”.
Chef Ryan Hutmacher, The Centered Chef of Centered Chef Food Studios ( cooking with me (Shawna Coronado – in my front lawn vegetable garden. Together, we are creating meals which cost a family of four $10 or less to prepare and features organic vegetables I have grown myself.
Our goal is to show the everyday person that it is possible to grow your own vegetables sustainably, then use these vegetables to feed a family of four on the cheap utilizing Chef Ryan’ Hutmacher’s healthy recipes.
Sponsored by Aquascape Inc., this ten recipe video series shows vegetables watered with a rain-water cistern and grown at my home in the front lawn of my Chicagoland suburban community — something any family can do to help feed themselves in this down economic time. To learn more about the rain-water cistern go here –
Today’s Chicken Shawarma with mango Chunda and Tahini Sauce dinner recipe features onions, tomatoes, and fresh herbs I grew myself.
To learn HOW TO PLANT AN ONION –
Additional how-to gardening information can be found on my website —
Chicken Sandwich Indian Style (Shawarma with Mango Chunda and Tahini Dressing)
1 lb boneless, skinless chicken breast, butterflied, pounded to 1/2″ thickness
Marinade
1/2 cup low fat organic Greek yogurt (Stonyfield)
3 crushed garlic cloves
1/2 tsp salt
1/2 tsp pepper
1 tsp ground turmeric
1/2 tsp ground coriander
1/2 tsp paprika
2 Tbs lemon juice
Chunda sauce (recipe follows)
Tahini sauce (recipe follows)
1 cup shredded romaine lettuce
1 each small onion, sliced
1 each medium tomato, sliced
4 whole wheat Lavash bread (substitute – whole wheat tortillas)
1. Mix Greek yogurt, garlic, salt, pepper, turmeric, coriander, paprika and lemon juice together in a small bowl. Add chicken and distribute evenly. Place in the refrigerator and marinate for at least 2 hours and up to 8 hours.
3. Set a grill over medium-high heat. Remove the chicken from the marinade and blot off excess, discarding marinade. Grill the chicken for about 8-10 minutes, turning once during the cooking process.
4. Grill lavash bread briefly, about 1 minute per side, until grill marks appear.
5. Slice chicken into thin strips.
6. To prepare shawarma: lay out the lavash, top with sliced chicken, chunda sauce, tahini sauce, lettuce, onion and tomato. Roll up like a burrito and serve.
Servings: 4 — cost is under $10
Mango Chunda Sauce
1 cup firm peeled and grated mango
1 tsp salt
2 tsp granulated sugar
2 tsp curry powder
2 Tbs apple cider vinegar
1. Combine the mangoes and salt in a sieve. Set the sieve over a bowl and let sit for 20 minutes to extract liquid from the mangoes.
2. Place the mango mixture in a saucepot and discard the extra liquid. Add the sugar to the saucepot and stir until dissolved. Next add the curry powder. Cook for a few minutes over low heat until curry becomes fragrant. Add the apple cider vinegar and cook for about 15 minutes or until vinegar has evaporated.
3. Allow to cool, then place in a clean glass jar to store in the refrigerator.
Servings: 4
Yield: Makes 4 (2 tbsp) servings
Tahini Sauce
1/4 cup tahini
3 Tbs lemon juice
2 Tbs parsley
2 Tbs Greek yogurt (Stonyfield)
1/4 tsp turmeric
1 pinch cayenne
1 pinch sugar
Salt to taste
Water, as needed
1. Whisk together all ingredients in a small bowl. Add water, 1 tbsp at a time, to thin to desired consistency. Refrigerate until needed, can be made up to 1 day in advance.
Servings: 4
To learn more about rain water cisterns and rain exchange systems for your garden and lawn, please go to the sponsor for the “Living Lean & Green; How To Cook Healthy For $10 or Less” video series, Aquascape Inc., at www.aquascapeinc.com. They have an amazing website filled with ideas to help you live more sustainably by collecting and utilizing rain water, particularly to water a vegetable garden.