Chicken Saltimbocca is a classic Italian dish that's usually made with chicken breasts, prosciutto, and sage, all cooked in butter or oil. However, this recipe provides a healthier twist on the classic dish, making it high protein, low fat, and moderate carb, and without the use of oil.
Ingredients:
4 boneless, skinless chicken breasts
4 slices of prosciutto
8 fresh sage leaves
1/4 cup all-purpose flour
Salt and pepper to taste
Cooking spray
1/2 cup chicken broth
1/4 cup white wine
1/4 cup lemon juice
2 tbsp unsalted butter (optional)
Instructions:
Preheat your oven to 375°F (190°C).
Butterfly each chicken breast by cutting it horizontally, but not all the way through, so it opens up like a book.
Cover each chicken breast with plastic wrap and pound it to an even thickness, about 1/4 inch thick.
Season the chicken breasts with salt and pepper.
Lay 1 slice of prosciutto and 2 sage leaves on top of each chicken breast.
Roll up the chicken tightly, starting with the narrow end and securing with toothpicks or kitchen twine.
In a shallow bowl, mix together the flour, salt, and pepper.
Dredge each chicken roll in the flour mixture, shaking off any excess.
Heat a large nonstick skillet over medium-high heat and lightly coat with cooking spray.
Add the chicken rolls to the skillet and cook for 2-3 minutes on each side, until browned.
Transfer the chicken rolls to a baking dish and bake for 10-12 minutes or until cooked through.
While the chicken is baking, prepare the sauce. In the same skillet, add the chicken broth, white wine, and lemon juice. Bring to a boil and let simmer until reduced by half.
Remove from heat and whisk in butter, if using.
Remove the toothpicks or kitchen twine from the chicken rolls and spoon the sauce over each roll.
Nutrition Information:
Per serving (1 chicken roll with sauce):
Calories: 210
Protein: 31g
Carbohydrates: 6g
Fat: 6g
This high protein, low fat, and moderate carb Chicken Saltimbocca recipe is perfect for those who want to enjoy a classic Italian dish while still staying on track with their nutrition goals. It's delicious, satisfying, and easy to make without the use of oil. Serve with your favorite side dish and enjoy!
