For those seeking for a healthy yet delicious meal, the lighter chicken saltimbocca recipe is a perfect choice. This dish is a lighter version of the classic Italian dish Saltimbocca, traditionally made with veal. Here, chicken replaces the veal, and the prosciutto and sage give the dish a wonderful flavor. The wine and chicken broth sauce adds an extra depth to the taste. It's easy to make and perfect for a quick weeknight dinner.
Most ingredients for this recipe are commonly found in home kitchens. However, procuring good quality prosciutto and sage leaves could require a trip to the supermarket. Prosciutto, a type of Italian dry-cured ham, is usually thinly sliced and served uncooked. Its unique, slightly sweet flavor adds a great depth to the dish. Sage leaves, on the other hand, have a strong aromatic flavor and are a key ingredient in Italian cooking. Fresh ones are preferred for their superior flavor.
Ingredients for Lighter Chicken Saltimbocca
Chicken breasts: Lean protein that cooks up tender and juicy.
Prosciutto: An Italian dry-cured ham that's thinly sliced and full of flavor.
Sage leaves: Aromatic herb that adds a special flavor to the dish.
Flour: Used for dredging the chicken to create a light, golden crust.
Olive oil: Used for sautéing the chicken, adds a hint of Mediterranean flavor.
Butter: Adds richness to the sauce.
Salt and Pepper: Essential for seasoning the chicken.
Chicken broth: Used to deglaze the pan and create a flavorful sauce.
White wine: Adds a depth of flavor to the sauce, while also helping to tenderize the chicken.
One reader, Jae Culpepper says:
This lighter chicken saltimbocca recipe is a game-changer! The flavors are perfectly balanced, and the chicken turns out tender and juicy. The prosciutto and sage add a delightful twist, and the sauce is simply divine. It's a healthier take on a classic dish without compromising on taste. Highly recommend!
Techniques Required for Lighter Chicken Saltimbocca
How to pound chicken cutlets: Lay the chicken breast on a cutting board and cover it with a sheet of plastic wrap. Use a meat mallet or rolling pin to gently pound the chicken until it reaches an even 1/4-inch thickness. This helps tenderize the meat and ensures even cooking.
How to sauté chicken: Heat a nonstick skillet over medium-high heat and add a small amount of olive oil. Once the oil is hot, add the chicken cutlets and cook for about 1 minute on each side until they are golden brown and cooked through.
How to deglaze a pan: After removing the chicken from the skillet, pour in the white wine and use a wooden spoon to scrape up any browned bits from the bottom of the pan. This helps to incorporate those flavorful browned bits into the sauce.
How to finish cooking in sauce: After deglazing the pan, add the chicken broth and butter to the skillet. Return the chicken to the pan and let it simmer in the sauce over low heat for about 5 minutes, allowing the flavors to meld and the chicken to finish cooking.
How To Make Lighter Chicken Saltimbocca
Chicken saltimbocca is an Italian dish of chicken breasts stuffed with sage and prosciutto and cooked in a white wine sauce, a rich and elegant dish.
Serves:
Ingredients
- 24ozchicken breasts,3 pieces, skinless
- 4½ozprosciutto,3 slices, cut in half
- 6sage leaves
- ¼cupflour
- Olive oil,cooking spray
- 1tbspbutter
- kosher salt and fresh pepper
- ¾cupchicken broth,reduced sodium
- ¼cupWhite Wine
Instructions
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Slice each breast lengthwise into two cutlets to make a total of 6.
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Cover with wax paper and pound each one to about ¼-inch thick.
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Season chicken with salt and pepper.
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Lay ½ slice of prosciutto on one end, top with sage leaf and fold over.
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Lightly pound ends of chicken to seal.
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Place flour in a shallow bowl and lightly dredge chicken in flour, shaking off excess.
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Discard the remaining flour.
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Heat a nonstick skiller over medium-high heat.
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When hot, spray with olive oil.
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Sauté chicken 1 minute on each side. Do this in a few batches.
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Remove chicken from the pan and deglaze the pan with wine, scraping up any brown bits.
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Add chicken broth and butter and return chicken to the sauce.
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Finish cooking on low for about 5 minutes.
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Serve this over a bed of wilted greens and top with sauce.
Nutrition
- Calories: 317.80kcal
- Fat: 17.22g
- Saturated Fat: 5.35g
- Trans Fat: 0.20g
- Monounsaturated Fat: 7.66g
- Polyunsaturated Fat: 2.87g
- Carbohydrates: 6.31g
- Fiber: 0.68g
- Sugar: 0.60g
- Protein: 31.04g
- Cholesterol: 93.45mg
- Sodium: 688.48mg
- Calcium: 36.71mg
- Potassium: 420.53mg
- Iron: 1.57mg
- Vitamin A: 46.80µg
- Vitamin C: 0.38mg
Technique Tip for Perfecting Lighter Chicken Saltimbocca
When pounding the chicken breasts to the desired thickness, it's best to start from the middle and work your way out to the edges. This ensures an even thickness throughout, which will help the chicken cook evenly and keep it juicy. Also, when sealing the prosciutto and sage leaf inside the chicken, make sure to pound gently so as not to tear the meat.
Time-Saving Tips for Making This Chicken Dish
Prep ahead: Prepare the chicken cutlets and wrap them with prosciutto and sage leaves the night before. This will save time on the day of cooking.
Use a meat mallet: Pound the chicken cutlets to an even thickness to ensure they cook quickly and evenly.
Organize ingredients: Measure and prepare all ingredients before starting to cook to streamline the cooking process.
Multi-task: While the chicken is cooking, prepare the wilted greens to save time in the kitchen.
Quick deglazing: Deglaze the pan quickly to capture all the flavorful brown bits without spending too much time on the process.
Substitute Ingredients For Lighter Chicken Saltimbocca Recipe
chicken breasts - Substitute with turkey breasts: Turkey breasts are lean and tender, making them a great alternative to chicken breasts in this recipe. They have a similar texture and mild flavor that works well with the other ingredients.
prosciutto - Substitute with smoked turkey or ham: Smoked turkey or ham can provide a similar salty and savory flavor to the dish, while also offering a leaner option compared to prosciutto.
sage leaves - Substitute with thyme leaves: Thyme has a slightly earthy and floral flavor that can complement the dish like sage does, adding a unique aromatic element to the saltimbocca.
flour - Substitute with cornstarch: Cornstarch can be used as a gluten-free alternative to flour for dredging the chicken, providing a similar coating and helping to thicken the sauce.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable substitute for olive oil in this recipe.
butter - Substitute with ghee: Ghee, or clarified butter, can be used as a substitute for butter in this recipe, adding a rich and nutty flavor to the dish.
chicken broth - Substitute with vegetable broth: Vegetable broth can be used as a lighter alternative to chicken broth, providing a similar depth of flavor while keeping the dish vegetarian-friendly.
white wine - Substitute with chicken or vegetable broth with a splash of white wine vinegar: This combination can mimic the flavor profile of white wine while reducing the alcohol content, making it a suitable non-alcoholic substitute.
Best Way to Present Lighter Chicken Saltimbocca
Elevate the dish with garnishes: Add a touch of elegance to the dish by garnishing with fresh sage leaves and a sprinkle of freshly cracked black pepper.
Focus on precise plating: Pay attention to the placement of the chicken saltimbocca on the plate, ensuring it is positioned neatly and with attention to detail.
Create a balanced composition: Arrange the wilted greens in a visually appealing manner, using contrasting colors and textures to create a visually stunning plate.
Incorporate artistic drizzling: Drizzle the sauce over the chicken and greens in a deliberate and artistic manner, ensuring it enhances the overall presentation without overwhelming the dish.
Emphasize the use of negative space: Utilize the empty space on the plate to create a sense of balance and sophistication, allowing the dish to stand out and be the focal point of the presentation.
Essential Tools for Making This Chicken Recipe
Chef's knife: A versatile and essential tool for chopping, slicing, and dicing ingredients with precision.
Cutting board: Provides a stable surface for cutting and preparing ingredients, while protecting the countertop.
Meat mallet: Used for pounding and tenderizing chicken cutlets to an even thickness.
Nonstick skillet: Ideal for sautéing the chicken without it sticking to the pan.
Tongs: Useful for flipping the chicken cutlets and handling them while cooking.
Saucepan: Required for preparing the sauce by deglazing the pan and simmering the broth and wine.
Whisk: Essential for blending the sauce ingredients and ensuring a smooth consistency.
Measuring cup: Used for accurately measuring the chicken broth and white wine for the sauce.
Shallow bowl: Used for dredging the chicken cutlets in flour before cooking.
Wax paper: Used for covering the chicken cutlets while pounding them to an even thickness.
Olive oil spray: Provides a light coating for sautéing the chicken cutlets.
Spatula: Useful for transferring the cooked chicken cutlets and serving them with the sauce.
How To Store and Freeze Lighter Chicken Saltimbocca
- Let the chicken saltimbocca cool completely before storing or freezing.
- To store in the refrigerator, place the cooled chicken in an airtight container or wrap tightly with plastic wrap. It will keep in the fridge for up to 3-4 days.
- For longer storage, you can freeze the chicken saltimbocca:
- Wrap each piece of chicken individually in plastic wrap, making sure to remove as much air as possible.
- Place the wrapped chicken pieces in a freezer-safe container or resealable freezer bag.
- Label the container or bag with the date and contents.
- Freeze for up to 2-3 months.
- To reheat frozen chicken saltimbocca:
- Thaw the desired number of pieces in the refrigerator overnight.
- Preheat the oven to 350°F (175°C).
- Place the thawed chicken in a baking dish and cover with foil.
- Bake for 15-20 minutes or until heated through.
- Alternatively, you can reheat the chicken in a skillet over medium heat until warmed through, adding a splash of chicken broth or water if needed to prevent drying out.
- If you have leftover sauce, store it separately in an airtight container in the refrigerator for up to 3-4 days. Reheat the sauce in a saucepan over low heat, stirring occasionally, until warmed through.
How To Reheat Leftover Chicken Saltimbocca
Preheat your oven to 350°F (175°C). Place the leftover chicken saltimbocca in an oven-safe dish and cover it with aluminum foil. Bake for about 15-20 minutes or until the chicken is heated through. This method helps to retain the moisture in the chicken and prevent it from drying out.
If you prefer a crispier texture, you can reheat the chicken saltimbocca in a skillet. Heat a tablespoon of olive oil or butter in a skillet over medium heat. Add the chicken and cook for 2-3 minutes on each side or until it's heated through and the prosciutto is crispy.
For a quick and easy method, you can use the microwave. Place the leftover chicken saltimbocca on a microwave-safe plate and cover it with a damp paper towel. Microwave on high for 1-2 minutes or until the chicken is heated through. Be careful not to overheat the chicken, as it can become tough and rubbery.
If you have leftover sauce from the original dish, you can reheat it separately in a saucepan over low heat. Once the sauce is heated through, pour it over the reheated chicken saltimbocca for added flavor and moisture.
For a tasty twist, you can slice the leftover chicken saltimbocca and use it as a filling for a sandwich or wrap. Add some fresh greens, tomato, and your favorite condiments for a delicious and satisfying meal.
Is This Recipe Economical for Home Cooking?
The cost-effectiveness of this chicken saltimbocca recipe largely depends on the availability and cost of ingredients in your area. Chicken breasts and prosciutto can be on the pricier side, but the dish is balanced by the use of simple and readily available ingredients such as flour, sage, and olive oil. The addition of chicken broth and white wine may slightly increase the cost. Overall, this recipe offers a delightful dining experience, earning a solid 8/10 rating. The approximate cost for a household of 4 people is around $25-$30, making it a reasonable option for a special meal.
Is This Chicken Dish Healthy or Unhealthy?
The lighter chicken saltimbocca recipe is a healthier twist on the classic Italian dish. Here's an analysis of its nutritional value:
Positives:
- Chicken breast is a lean protein source, low in fat and calories
- Prosciutto adds flavor without excessive calories
- Sage provides a unique flavor profile and potential health benefits
- Olive oil is a heart-healthy fat
- White wine and chicken broth add depth without significant calorie contribution
Negatives:
- Prosciutto, although used in moderation, is high in sodium
- Butter, while minimal, adds saturated fat
- Flour coating contributes refined carbohydrates
To further enhance the recipe's healthiness, consider these suggestions:
- Opt for a whole wheat or almond flour for the coating to increase fiber and nutrient content
- Reduce the prosciutto by half and supplement with herbs like rosemary or thyme for added flavor
- Replace butter with additional olive oil or a small amount of avocado oil, both heart-healthy fats
- Serve alongside a generous portion of vegetables, such as roasted broccoli or a colorful salad, to boost nutrient intake and promote satiety
- Experiment with using half chicken broth and half vegetable broth for added depth and nutrients
- Consider garnishing with fresh lemon zest for a bright, citrusy note that complements the dish's flavors
Editor's Thoughts on Lighter Chicken Saltimbocca Recipe
This lighter chicken saltimbocca recipe is a delightful twist on the classic dish. The use of prosciutto and sage adds a depth of flavor, while the cooking method ensures a tender and juicy result. The combination of white wine and chicken broth creates a luscious sauce that perfectly complements the chicken. Serving it over wilted greens adds a fresh and vibrant element to the dish. Overall, this recipe is a wonderful balance of flavors and textures, making it a delightful choice for a light and satisfying meal.
Enhance Your Lighter Chicken Saltimbocca Recipe with These Unique Side Dishes:
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Why trust this Lighter Chicken Saltimbocca Recipe:
This recipe offers a delightful twist on the classic chicken saltimbocca, using leaner chicken breasts and a lighter cooking method. The combination of savory prosciutto and aromatic sage creates a burst of flavor in every bite. The use of white wine and chicken broth in the sauce adds depth and richness to the dish. With a focus on fresh, high-quality ingredients and traditional cooking techniques, this recipe promises a satisfying and authentic Italian dining experience.
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