
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
- 1Simply fill a large bowl with 1 quart of warm water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the chicken breasts and let them sit in the mixture to brine for 15 minutes. Or you can also also cover the bowl and refrigerate for up to 6 hours. Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels. (Again, though, if your chicken breasts are sold pre-brined in a sodium solution, skip this step.)
- 2Heat oven to 450°F.
- 3Wrap each chicken breast with 2-3 slices of prosciutto, so that the prosciutto covers most of the chicken.
- 4Place the chicken breasts in a single layer in a large baking dish. Brush the chicken breasts evenly with 1 tablespoon of the melted butter. Then season both sides of the chicken breasts with a quick pinch of salt and pepper, then lay the chicken back in a single layer in the baking dish.
- 5Bake for 18-20* minutes, or until the chicken is cooked through and no longer pink. If you use a cooking thermometer to measure the temperature thickest part of the breast, it should be between 160-170°F. (The FDA recommends 165°F.)
- 6Once the chicken is cooked, remove the pan from the oven and loosely cover the pan with aluminum foil. Let the chicken rest for at least 5-10 minutes.
- 7Meanwhile, as the chicken is cooking, add the remaining 3 tablespoons butter to a small sauté pan, along with the garlic, sage and crushed red pepper flakes. Sauté over medium-low for 6-8 minutes, or until the sage starts to get slightly crispy. Slowly add in the white wine, and simmer for 5 more minutes. Remove from heat.
- 8Once the chicken and sauce are ready to go, spoon the sage-butter sauce evenly over the baked chicken breasts. Then serve immediately with fresh lemon wedges, sprinkled with optional garnishes if you’d like. (Feel free to make your serving as lemony as you’d like!)
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
AI Swap Engine
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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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