Pan Fried Chicken & Sage Butter

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 along with 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.   


One serve provides 545 calories, 84 g protein, 20 g fat, 1 g of net carbs and a protein:energy ratio of 4.1.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 30 g rocket
  • Olive oil spray
  • 250 g chicken breast
  • 1 egg
  • 1 tsp butter
  • 4 fresh sage leaves


  • Put the rocket on a plate.
  • Place the chicken breast between two sheets of baking paper, use a meat cleaver or rolling pin to bash the chicken breast nice and thin.
  • Heat a non-stick fry pan on a medium heat and spray with olive oil.
  • Place the chicken in the pan and fry until golden about 4 minutes, turn and cook a further 4 minutes, cut in half and checked cooked through. * chicken must be fully cooked before you eat
  • Once cooked through remove from pan, placing on the plate next to the rocket.
  • Add the egg to the same unwashed fry pan and cook to your liking, remove from 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.

Suitable for 

Find more recipes to suit your goal.