Quiche in Prosciutto Cups

4 slices prosciutto, fat trimmed, halved
2 egg whites
1 whole egg
3 tablespoons nonfat plain Greek yogurt
1 tablespoon chopped black olives
1/2 teaspoon chopped fresh rosemary, plus more for garnish
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Heat oven to 400°F. Coat a mini muffin pan with cooking spray. Press 1 piece prosciutto into each of 8 cups. Whisk egg whites and whole egg until smooth. Whisk in yogurt, olives, rosemary, salt and pepper. Divide mixture among cups. Bake, uncovered, until quiches are cooked through, 10 to 12 minutes. Garnish with rosemary.

Per serving: 27 calories, 1.1 g fat, 0.3 g saturated, 0.4 g carbohydrates, 0 g fiber, 3.6 g protein

Notes: I didn't make the recipe the same way, I used Almond Breeze instead of yogurt and skipped the olives. Seems to me you are only limited by your immigration with this one.  Line a tin with prosciutto and whip up your favorite egg mixture and you're done!


Makes 8 Servings


SELF
December 2009 

Chicken Prosciutto With Mushroom Sauce

3 boneless, skinless whole chicken breasts
1/4 cup chopped onion
2 tablespoons Dijon mustard
1 cup heavy cream
1/2 pound fresh mushrooms, sliced
1 pound frozen broccoli
Paprika
5 tablespoons butter or margarine
1/4 cup flour
1 cup chicken broth
1/4 cup white wine
4 ounces Swiss cheese, grated
6 thin slices ham or prosciutto


Place one chicken breast between two pieces of plastic wrap and pound with mallet until about 1/4 inch thick. Repeat with remaining chicken breasts. Set aside. Heat oven to 400 degrees F.

In a large skillet over medium heat, melt 2 tablespoons of butter or margarine. Cook chicken in butter or margarine until lightly browned on both sides, about 5 minutes. Remove the chicken.

In the same skillet, melt the remaining 3 tablespoons of butter or margarine. Add the onions and saute until tender, about 2 minutes. Remove from heat. Stir in flour and mustard.

Gradually add chicken broth, half and half (or gravy) and wine (or water). Add mushrooms.
Cook over low heat until mixture thickens and boils, stirring constantly.  Add 1/2 of the Swiss cheese and stir until melted.

Arrange broccoli on the bottom of an ungreased 13 x 9 inch baking pan. Spoon half (2 cups) of the sauce over the broccoli.

Alternate ham (prosciutto) and chicken breasts, slightly overlapping, over the sauce and broccoli down the center of the dish. Tuck ends of ham slices under the chicken. Pour the remaining sauce over the chicken.

Bake at 400 degrees F for 20 to 30 minutes or until chicken is tender.

Remove from oven and sprinkle with remaining Swiss cheese and paprika. Bake an additional 2 minutes or until cheese is melted.

Per serving: 350 cal (64% from fat, 26% from protein, 9% from carb); 23 g protein; 25 g tot fat; 8 g carb; 1 g fiber; 215 mg calcium; 1 mg iron; 375 mg sodium; 109 mg cholesterol

Serves 3-6 (depending on your portion size of 1 breast or half)

lowcarboneday.com

Chicken Saltimbocca with Lemon Sauce

4 skinless boneless chicken breast halves
8 large fresh sage leaves
8 thin prosciutto slices (about 3 ounces)
1/2 cup plus 2 teaspoons all purpose flour
1 tablespoon butter
1 1/2 tablespoons olive oil
2 tablespoons dry white wine
1/2 cup low-salt chicken broth
2 tablespoons fresh lemon juice

Place chicken between 2 sheets of plastic wrap on work surface. Using mallet, pound chicken to 1/3-inch thickness. Sprinkle chicken with salt and pepper. Place 2 sage leaves atop each chicken breast half. Top each chicken breast with 2 prosciutto slices, pressing to adhere. Spread 1/2 cup flour on plate. Turn chicken in flour to lightly coat both sides.

Melt butter with oil in large nonstick skillet over medium-high heat. Add chicken, prosciutto side down; cook 4 minutes. Turn chicken over and cook just until cooked through, about 3 minutes. Transfer to platter and cover to keep warm; reserve skillet.

Whisk wine with remaining 2 teaspoons flour in small bowl. Add broth and lemon juice to same skillet; bring to boil. Add wine mixture; whisk until sauce thickens slightly, about 30 seconds. Season to taste with salt and pepper. Spoon sauce over chicken and serve.

Serves 4

Bon Appétit 

March 2007