Sage chicken is a Mediterranean-inspired recipe that stands out for its distinctive aroma and simplicity. Sage, a plant with powerful digestive and antioxidant properties, adds a depth of flavor that means we do not need to add large amounts of seasoning. It is a light dish, high in quality protein and very low in saturated fat, making it an ideal option for a nutritious dinner or a balanced lunch. Cooking it with our Bonsalt keeps all the flavor while looking after cardiovascular health.
Estimated time: 35 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
-
4 chicken breasts (or boneless thighs for extra juiciness)
-
1 bunch of fresh sage
-
2 cloves of garlic
-
100ml of dry white wine
-
3 tablespoons extra virgin olive oil
-
1 teaspoon of Bonsalt
-
Freshly ground black pepper
-
Lemon slices for serving
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the contribution of our specialized products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 28.5g | Muscle repair (Chicken) |
| Healthy Fats | 9.2g | Cardiovascular health (EVOO) | |
| Carbohydrates | 1.5g | Very low in carbs | |
| Key Minerals | Potassium (Bonsalt) | 450mg | Muscle and nerve health |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Vitamin B6 | 0.6mg | Immune system and energy |
| Total Calories | 215 kcal | Ideal for weight control |
Professional Step-by-Step Preparation
-
Infuse the oil: In a large skillet, heat the olive oil over medium heat. Add the whole garlic cloves (just crushed) and half of the fresh sage leaves. Let the oil infuse with the aromas for a couple of minutes without letting the garlic burn.
-
Sear the chicken: Season the chicken with black pepper and a pinch of Bonsalt . Add the pieces to the skillet and brown them on both sides over medium-high heat until they have an appetizing color.
-
Deglaze: Pour the white wine over the chicken. Turn up the heat for a minute so the alcohol evaporates, then lower to a gentle simmer.
-
Slow cooking: Add the rest of the fresh sage leaves over the chicken. Cover the skillet and cook for about 10-12 minutes (depending on the thickness of the chicken) so the meat stays juicy and absorbs all the herb aroma.
-
Reduce the sauce: If there is a lot of liquid left at the end of cooking, remove the chicken and turn up the heat to reduce the juices until they have a slightly thicker consistency.
-
Serving: Serve the chicken with its own sage-infused juices and garnish with a few slices of fresh lemon, which enhance the flavor of the aromatic herb.
Nutritionist's Tips
This dish is excellent for people who suffer from heavy digestion, as sage helps improve the digestive process. By using Bonsalt 0%, we eliminate the risk associated with excessive consumption of table salt, making this recipe suitable for people with high blood pressure.
You can serve this chicken with a side of grilled wild asparagus or a little brown rice for a complete one-dish meal. It is a delicious option to enjoy with friends or family at a healthy meal.
0 comments