Nutritious Chicken Tender Tortilla Sandwich
Nutritious Chicken Tender Tortilla Sandwich
Chicken Tortilla Sandwich with a Special Yogurt Dressing: A Healthy and Delicious Recipe
Introducing a tortilla sandwich made with tender chicken tenders and a creamy Greek yogurt dressing! This delightful creation balances flavor and nutrition with fresh vegetables and fruits, making it a perfect, easy, yet impressive meal.
Main Ingredients- 2 Whole Wheat Tortillas
- 2-3 Chicken Tenders (approx. 150-200g)
- 1 Slice of Gouda Cheese
- A little Red Cabbage
- A little Carrot
- 1/4 Apple
Refreshing Yogurt Dressing- 2 Tbsp Plain Greek Yogurt
- 1/2 Tbsp Whole Grain Mustard
- A pinch of Salt
- A pinch of Black Pepper
- 2 Tbsp Plain Greek Yogurt
- 1/2 Tbsp Whole Grain Mustard
- A pinch of Salt
- A pinch of Black Pepper
Cooking Instructions
Step 1
First, to remove any gamey smell from the chicken tenders and tenderize them, marinate them for about 15 minutes with a little milk (not included in the recipe list), salt, and pepper. This process will make the chicken more tender and eliminate any unpleasant odors.
Step 2
In a pot, add enough water to cover the chicken tenders and bring it to a boil over high heat. Once the water starts boiling vigorously, reduce the heat to low, add the marinated chicken tenders, cover, and gently simmer for about 10-15 minutes until fully cooked. Simmering gently is key to achieving a tender texture.
Step 3
In another pot, add water to cover the chicken tenders and bring to a boil over high heat. Once the water is boiling, lower the heat to low, add the marinated chicken tenders, cover, and let them cook gently for about 10-15 minutes until completely cooked. This slow cooking process is crucial for a tender texture.
Step 4
Once the chicken tenders are cooked, remove them from the pot and let them cool slightly. Then, shred the chicken by hand or using two forks, following the grain of the meat. Be careful not to shred them while they are too hot, as this can cause the meat to break apart.
Step 5
Prepare the fresh vegetables and fruit. Wash the red cabbage, carrot, and apple thoroughly under running water. Then, julienne them into thin strips, slightly finer than the shredded chicken. You can leave the skin on the apple after washing if you prefer.
Step 6
Wash the red cabbage, carrot, and apple thoroughly under running water. Next, julienne them into thin strips, aiming for a similar texture to the shredded chicken. You can choose to peel the apple or leave the skin on, as per your preference. Ensure the vegetables are julienned to maintain a crisp texture.
Step 7
Now, let’s make the delicious yogurt dressing. In a bowl, combine 2 tablespoons of plain Greek yogurt and 1/2 tablespoon of whole grain mustard. Add a pinch of salt and pepper. Whisk everything together with a whisk or fork until smooth and well combined.
Step 8
In a bowl, combine 2 tablespoons of plain Greek yogurt and 1/2 tablespoon of whole grain mustard for the dressing. Add salt and pepper to your taste. Whisk gently until all ingredients are evenly incorporated, creating a smooth dressing.
Step 9
Add about two-thirds of the prepared yogurt dressing to the shredded chicken tenders and gently mix to combine. Ensure the dressing coats the chicken evenly. This will be the main filling for your sandwich. Adjust the amount of dressing to your liking.
Step 10
Add about two-thirds of the prepared yogurt dressing to the shredded chicken and mix well to coat evenly. This ensures the chicken is moist and flavorful, creating the main filling for your sandwich. You can serve the remaining dressing on the side for dipping.
Step 11
Place the whole wheat tortillas on a preheated pan over medium-low heat. Lightly toast both sides until they are just warm and slightly golden. Be careful not to overcook them, as you want them pliable for folding, not crispy.
Step 12
On the warm tortilla, carefully make a single cut from the center to one edge. This slit is crucial for folding the tortilla into a cone shape. Ensure the cut goes all the way to the edge but doesn’t tear the tortilla completely.
Step 13
Divide the tortilla into four imaginary sections using the cut. In each section, layer the shredded chicken, Gouda cheese, julienned red cabbage, carrot, and apple. Arrange them attractively, ensuring an even distribution of ingredients for a balanced bite.
Step 14
Now, fold the tortilla to create the sandwich. Starting from the cut edge, fold each section over the next, one by one, in a cone-like fashion. Continue folding until you have a neat, half-moon shaped sandwich.
Step 15
Your delicious and healthy chicken tender tortilla sandwich is now complete! Simply folding it creates a wonderful meal or brunch. Enjoy the delightful combination of fresh vegetables, tender chicken, and tangy yogurt dressing!
