Lean, tender beef sirloin served with a refreshing yogurt-dill sauce. This high-protein, low-carb dish supports muscle function, digestion, and immune health—ideal for a balanced lunch or dinner.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 10–12 minutes
- Total time: 20–22 minutes
- Servings: 2
Ingredients
For the medallions:
- 300 g (10 oz) beef sirloin, cut into medallions
- 1/2 tablespoon extra virgin olive oil
- 1 garlic clove, minced
- Sea salt and black pepper to taste
- Optional: 1/2 teaspoon smoked paprika or rosemary
For the yogurt dill sauce:
- 1/2 cup plain Greek yogurt
- 1 tablespoon fresh dill, chopped (or 1/2 tsp dried)
- 1 teaspoon lemon juice
- 1/2 garlic clove, finely grated
- Pinch of sea salt
- Optional: cucumber shreds or black pepper
Instructions
- Season the medallions with salt, pepper, garlic, and herbs.
- Heat olive oil in a skillet over medium-high heat. Sear the medallions for 3–4 minutes per side, or until medium-rare to medium (internal temp ~135–145°F / 57–63°C). Let rest.
- Make the sauce: Mix yogurt, dill, lemon juice, grated garlic, and salt in a small bowl. Chill until ready to serve.
- Serve medallions topped with the yogurt sauce. Add roasted vegetables or a salad on the side for a complete meal.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~280 kcal |
| Protein | ~32 g |
| Fat | ~14 g (mostly unsaturated) |
| Carbohydrates | ~3 g |
| Fiber | ~0.5 g |
| Vitamin B12 | ~80% DV |
| Zinc | ~40% DV |
| Choline | ~100 mg |
| Calcium | ~10% DV |
| Probiotics | Present (from yogurt) |
Health Benefits
1. Supports muscle growth and repair
Sirloin is a lean red meat source of high biological value protein and B vitamins like B12 and niacin, essential for tissue regeneration and energy metabolism.
Reference: McNeill SH. (2014). Red meat in a healthy diet. Meat Science.
2. Promotes gut and immune health
Greek yogurt offers live probiotics, calcium, and casein protein, which benefit digestive balance and strengthen immune responses.
Study: Bermudez-Brito M et al. (2012). Probiotics and immune modulation. Clinical Nutrition.
3. Anti-inflammatory and antioxidant properties
Fresh dill and garlic contain quercetin and sulfur compounds known to reduce oxidative stress and support cardiovascular health.
Source: Ríos JL. (2011). Medicinal plants and their active components. Life Sciences.
Tips for Best Results
- Let beef rest 5 minutes after cooking to preserve juices and tenderness.
- Do not overcook: sirloin is best medium or medium-rare to retain flavor and texture.
- Use full-fat yogurt for creamier texture and better absorption of fat-soluble nutrients.
- Add shredded cucumber for a tzatziki-like variation.
- Marinate medallions briefly in lemon juice, olive oil, and garlic for deeper flavor.
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