Grilled Chicken Tenderloin with Yogurt Dressing & Grilled Lettuce
Grilled Chicken Tenderloin with Yogurt Dressing & Grilled Lettuce
Diet Meal: Hearty and Satisfying Grilled Chicken Tenderloin and Lettuce
This dish features grilled chicken tenderloin and perfectly charred lettuce, creating a filling and wholesome meal perfect for a healthy diet. Enjoy a satisfying and delicious meal that’s both nutritious and flavorful.
Main Ingredients- 4 pieces chicken tenderloin (approx. 200-250g)
- 2 heads of lettuce, cut into bite-sized pieces
- 3 cloves garlic, thinly sliced or smashed
- 1/4 onion, finely chopped
- A small amount of bell pepper (use various colors for visual appeal), finely chopped
- 1 container plain yogurt (unsweetened recommended)
- 6 Tbsp olive oil
Seasoning & Marinade- Salt to taste
- Black pepper to taste
- 1 Tbsp minced garlic
- Dried basil to taste
- Salt to taste
- Black pepper to taste
- 1 Tbsp minced garlic
- Dried basil to taste
Cooking Instructions
Step 1
Begin by preparing all the ingredients. Rinse the chicken tenderloins and pat them dry. Cut the lettuce into large, manageable pieces. Thinly slice or smash the garlic cloves to release their aroma. Finely chop the onion and bell pepper. Have the plain yogurt and olive oil measured and ready.
Step 2
Season the chicken tenderloins generously with salt and black pepper. Let them marinate for a few minutes to allow the flavors to penetrate, enhancing the taste of the chicken.
Step 3
Heat 4 tablespoons of olive oil in a pan over high heat. Sear the chicken tenderloins until golden brown on both sides. Once the exterior starts to cook, flip them, sprinkle with a little more salt and pepper, and brush with olive oil to keep them moist as they grill.
Step 4
Add the sliced garlic to the pan and continue to cook until both the chicken and garlic are golden brown and fragrant. Reduce the heat to medium at this stage to prevent burning.
Step 5
Once the garlic is nicely browned, remove it from the pan and set aside. Push the chicken to one side of the pan. Add another tablespoon of olive oil and place the prepared lettuce in the pan. Sprinkle the lettuce lightly with salt and pepper. Turn the heat back up to high to quickly char the lettuce.
Step 6
The lettuce cooks very quickly, so flip it immediately after placing it in the pan and grill for just a minute or two until lightly charred. While the lettuce is grilling, add another tablespoon of olive oil to the empty side of the pan. Sauté the chopped onion, minced garlic, and chopped bell pepper until they become fragrant.
Step 7
Add the plain yogurt to the sautéed vegetables and stir to combine. Simmer for a short time until the sauce thickens slightly. Be careful not to overcook, as the yogurt may separate. (Optional: For a richer and more satisfying sauce, you can add one boiled egg, mashed, and mix it in at this stage.)
Step 8
Sprinkle dried basil over the finished dish for an aromatic finish. The fragrant basil will beautifully complement the flavors of the chicken and vegetables.
Step 9
Your hearty, fulfilling meal is ready! Arrange it attractively on a plate and enjoy. You’ll savor the wonderful healthy flavors with every bite.
Step 10
This grilled chicken tenderloin, served with a moist yogurt dressing and perfectly grilled, sweet lettuce, is an ideal meal for those on a diet, offering satisfaction without guilt. It’s a perfect balance of fullness, flavor, and health!
