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Prosciutto Wrapped Chicken
Prep time:10 mins- Cook time:35 mins
Servings:2
Here it is, one of our most popular recipes on The Fast 800 Programme, and for good reason! It takes just 10 minutes to throw together, is family and fasting-friendly and is utterly delicious. This truly is a staple recipe you’ll want to enjoy over and over again.
Chicken breast is a great option for those following a Mediterranean-style diet, as it’s a lean meat that is naturally low in calories and saturated fats, but is high in beneficial protein.
Similarly, prosciutto ham is a low calorie, flavoursome alternative to bacon and is easy to digest thanks to its abundance of protein, vitamins and minerals including zinc, copper and immune-boosting selenium. Both prosciutto and chicken breast contain the kinds of animal protein which are essential for maintaining good bone health, lowering your risk of cardiovascular disease and osteoporosis, and even helping with weight loss.
The delicious saltiness of the ham perfectly infuses the rich tomato sauce and indulgent parmesan topping in this dish, which we decided to pair with a generous helping of spinach leaves. Spinach is a small but mighty leaf, as it packs an incredible amount of nutrients and can be enjoyed raw or cooked. It’s high in insoluble fibre, vitamin A, vitamin C, Iron and Calcium.
Serve this dish alongside a variety of non-starchy vegetables for the perfect fasting-day dinner that is sure to keep you full until your next meal. Or, if you’re making it for the whole family, add a side of wholegrain rice or wholewheat pasta for those not fasting. For more delicious recipes like this one, head to The Fast 800 Programme.
Ingredients
- 300g skinless chicken breast
- 40g prosciutto
- 4 tsp extra virgin olive oil
- 1/2 onion, diced
- 2 garlic clove, minced
- 1/2 x 400g tin chopped tomatoes
- 1/4 tsp dried oregano
- 100g spinach leaves
- 20g parmesan cheese, grated
- fresh parsley, chopped
- 1/2 lemon, zest and juice
Instructions
- Flatten the chicken with a rolling pin until about 2cm/0.5 inch thick - wrap in prosciutto.
- Pan fry in half the olive oil until golden (a few minutes on each side) - it doesn’t need to be cooked through. Remove and set aside.
- Add garlic and onion to the same fry pan with remaining olive oil and saute for a few minutes.
- Add the tomato and oregano and warm through to thicken.
- After 5-10 minutes, add the spinach and stir through to wilt - then add the chicken back in and top with parmesan.
- Put the lid on and cook down for 15 minutes.
- While it’s cooking, make the topping by combining finely chopped parsley, and lemon zest and juice.
- Serve and top with the parsley mix!
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