This recipe will help to boost satiety and weight loss with a tasty twist from the sage and butter with plenty of protein and very few net carbs.
The chicken breast provides most of the energy and plenty of vitamins B3, B5, B6, choline, phosphorus and selenium.
The egg provides choline and a bit more protein while the rocket lifts the folate and vitamin A.
Scorecard
- Diet Quality Score = 75%
- Satiety Index Score = 58%
- Protein % = 62%
- P:E ratio = 3.9
Macros
One serving provides 545 calories, 84 g of protein, 20 g of fat, and 1 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 30 g rocket
- Olive oil spray
- 250 g chicken breast
- 1 egg
- 1 tsp butter
- 4 fresh sage leaves
Directions
- Put the rocket on a plate.
- Place the chicken breast between two sheets of baking paper, and use a meat cleaver or rolling pin to bash the chicken breast nice and thin.
- Heat a non-stick fry pan on medium heat and spray with olive oil.
- Place the chicken in the pan and fry until golden for about 4 minutes; turn and cook a further 4 minutes, cut in half and check cooked through. * chicken must be fully cooked before you eat
- Once cooked through, remove from the pan and place on the plate next to the rocket.
- Add the egg to the same unwashed fry pan and cook to your liking. Remove from the pan and place on top of the chicken.
- Add the butter and sage to the same unwashed pan and melt. Let the sage fry a little in the butter and then drizzle over the plate.
- Sprinkle with salt and pepper.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
