• Elliott

Chicken Wrapped in Prosciutto with Potatoes, Sprouts and White Wine Gravy

Updated: Mar 22



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This recipe is part of my "calorie counting 101" selection. Calorie counting WILL provide the best results, whatever your weight management goal. Whilst there are many apps available to make this process easy, I've decided to make things even easier for myself (and for you, of course). Why? Because I'm busy (possibly just lazy, you decide). How? Well,that's simple. I'm providing a selection of ≈500 kcal meals and ≈100 kcal snacks, because maths was never my strong point but I can just about manage simple arithmetic using 1's and 5's.



Macronutrient Breakdown

Energy = 500 kcals

Fat ≈ 19 g

Of Which Saturates ≈ 4 g

Carbohydrate ≈ 26 g

Of Which Sugars ≈ 6 g

Fibre ≈ 8 g

Protein ≈ 50 g

Non-discretionary salt ≈ 1.7 g



Micronutrient Highlights


High in Vitamin C

High in Vitamin K

High in Chloride

Source of Vitamin B6

Source of Folic Acid

Source of Potassium

Source of Niacin


Ingredients


150g of chicken breast

130g new potatoes

105g Brussels Sprouts

65ml White wine

25g Onion

2 Prosciutto slices

1 Small bunch of Sage

1 Tbsp of cooking olive oil

Season with *Salt and Black Pepper to taste

*Avoid added salt intake >2 g per day.



Prep


  1. Bring a frying pan to a medium heat.

  2. Lay the chicken breast on a chopping board with some clingfilm on top. Bash the breast, starting at the thickest end, with a rolling pin, until it's 1cm thick all over.

  3. Remove the clingfilm and season the breast with black pepper. Lay 2 prosciutto slices under the breast, place two sage leaves on top of the breast, then wrap the prosciutto around the sage/chicken.

  4. Preheat 2 baking trays in the oven at 190ºC.

  5. Half the sprouts, chop the new potatoes into quarters and slice the onion into wedges. Finely chop the sage. Toss all these ingredients together in a bowl with 1/2 Tbsp of oil.


Cook


  1. Add 1/2 Tbsp of oil to the pan and fry the breast for 3 minutes on each side. Then pour in the white wine and fry for 30 seconds.

  2. Remove the chicken from the pan with tongs but return the pan to a low-medium heat. Stir the wine/oil mixture in the pan continuously and allow it to reduce by half.

  3. Add the chicken breast to one of the preheated baking trays. Evenly spread the vegetable mixture over the other. Return both baking trays back to the oven and roast 16-18 minutes.

  4. Dish up onto a plate and drizzle the wine reduction over the top.

  5. Season the potatoes to taste with pepper and salt*


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