This salad is high in protein, calcium, phosphorus and selenium and rich in vitamins B6, K and niacin. It’ll make an ideal light dinner.
Tip: To keep the chicken breast from drying out start with a cold frying pan and cover it with the lid for the first half of the cooking process. It’ll allow the chicken to saute in its own juices before the Maillard reaction takes place (the browning of the meat). When you lift the lid, the juices will begin to escape. Once that happens, you can flip the breasts again to brown them nicely on both sides. Only do this briefly as you don’t want the meat to dry out.
1 chicken breast
½ lettuce head
1 plain yogurt
1 tablespoon mustard
1 garlic clove
½ teaspoon salt
184 Calories per portion
1Cut the chicken breast into thin slices. Place them on a lightly oiled frying pan, cover with a lid and cook at medium heat for 5 minutes. Remove the lid, flip the chicken breast over and cook for another 5 minutes. The juices from the chicken should evaporate by that time and the chicken will begin to brown. Remove from heat and let it cool.
2Seperate the lettuce leaves, wash them and break into bits using your hands. Dry them using a salad spinner or a paper kitchen towel.
3Crush the garlic clove and mix it with yogurt, mustard and salt until combined to make the sauce.
4Cut chicken into strips and add it to the lettuce. Add sauce and serve.