
Prosciutto-Wrapped Baked Chicken
Each Prosciutto-Wrapped Baked Chicken contains just 1g protein and 36 calories — a plate filler rather than a protein contributor. Batch-preps 4 servings in quick time, making it useful for volume-eating strategies. Use as a low-calorie side to accompany higher-protein mains when managing total daily intake.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Kosher salt and freshly-cracked black pepper
- •Prosciutto, Cured, Sliced
- •Unsalted Butter(60g)
- •Garlic(60g)
- •Sage, Fresh(15g)
- •Red pepper flakes
- •Wine, White, Dry(60g)
- •fresh lemon wedges
- •(Optional Garnishes: Chopped Fresh Chives, Grated Parmesan Cheese, And/Or Extra Crushed Red Pepper Flakes)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Pat the chicken breasts dry with paper towels, then wrap each breast with 2–3 slices of prosciutto, ensuring the prosciutto covers most of the chicken on all sides.
- 2Heat 1 tablespoon of the butter in a large skillet over medium-high heat for 1–2 minutes until melted and foaming, then add the wrapped chicken breasts in a single layer and cook for 3–4 minutes per side until the prosciutto is lightly browned and crispy.
- 3Transfer the chicken to a baking dish, season lightly with salt and red pepper flakes, then bake uncovered at 375°F for 12–15 minutes until the internal temperature reaches 165°F in the thickest part of the breast and the meat is no longer pink.
- 4While the chicken bakes, melt the remaining butter in a small saucepan over medium-low heat for 1 minute, then add the garlic, fresh sage, and red pepper flakes and cook for 4–5 minutes until fragrant and the sage begins to crisp slightly.
- 5Slowly pour in the white wine and simmer over medium-low heat for 3–4 minutes until slightly reduced, then remove from heat.
- 6Remove the chicken from the oven and let rest in the baking dish for 5 minutes, then spoon the sage-butter sauce evenly over each breast.
- 7Divide the chicken and sauce evenly into 4 airtight containers while hot, allowing them to cool to room temperature before sealing and refrigerating.
- 8Reheat individual portions in a skillet over medium heat for 3–4 minutes or in a microwave at 50% power for 2–3 minutes until warmed through before serving.
Nutrition — Per Serving
36
calories
1g
protein
12g
fat
- Carbohydrates
- 6g
- Saturated fat
- 0.0g
- Sodium
- 7 mg
- Dietary fiber
- 0.4g
4 servings per batch · ~49g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Prosciutto-Wrapped Baked Chicken have per serving?
Each serving has only 1g of protein and 36 calories, making this more of a flavor component or appetizer than a protein-primary dish. This is better used as a side or garnish rather than a standalone meal-prep item for hitting daily protein targets.
How long does Prosciutto-Wrapped Baked Chicken take to prep?
This qualifies as quick prep and makes 4 servings, so it's efficient for adding a protein-adjacent element to meals. However, at 1g protein per serving, you'll need additional protein sources to round out a complete macro-balanced meal.
Is Prosciutto-Wrapped Baked Chicken good for fat loss?
At 36 calories per serving with 12g fat, this is too calorie-dense relative to its protein content for standalone fat-loss meals. Use it sparingly as a side dish rather than a primary protein source when cutting.
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