Wednesday, 6 May 2015

Caprese Chicken with Prosciutto wrapped Asparagus (Recipe)

This evening I made Caprese chicken for my dinner served with prosciutto wrapped asparagus and rice noodles. 

Having previously attended Slimming World and achieving my target weight I tend to maintain this by following the SW principles during the week and trying to eat as healthily as possible. Therefore the majority of my food posts on here will be Slimming World friendly unless otherwise stated.

Caprese chicken is a delicious light dinner perfect for the spring and summer months. It is also very easy to prepare and cook whilst still packed full of flavour and well worth the handful of syns. I would recommend this as a main for anyone throwing their first dinner party as it is easy to follow and will allow you more time with your guests as you can make some of the preparations beforehand. I have adapted the recipe so it is for 2 – of course if you are cooking for more just double the quantities accordingly. Also do ensure you check the syn values as these often change week by week and vary for different plans (I follow extra easy).

Chicken Caprese

· 2 whole chicken breasts
· 2 slices of fresh tomato
· 2 slices of fresh mozzarella (Use as HEA or syn – approx 4.5 syns)
· 40ml balsamic vinegar
· Fry light
· Fresh basil to garnish

Prosciutto wrapped Asparagus 

· 8 asparagus stalks & tips
· 4 slices of prosciutto ham (1.5 syns each)

Everything you will need for this delicious dinner
Cooking Method 
  • To begin preheat the grill to high. Salt and pepper each side of the chicken and grill on each side for about 7 to 9 minutes until cooked through. Use fry light to spray the baking tray & chicken rather than oil to save on syns. 
  • Meanwhile heat the balsamic in a small sauce pan and bring to a light boil. Reduce and simmer down. Ensure you stir every so often and leave this on a low heat as you wait for the chicken to cook. This will eventually become a lot thicker and the quantity should reduce slightly.
  • Whilst the chicken is cooking and the balsamic simmering I recommending preparing the rest of the dish e.g. chopping up the basil for garnish, slicing the tomato and mozzarella and wrapping the asparagus in prosciutto. (See below.)

  • After the  chicken has almost cooked spray a tomato with fry light and add to the baking tray to cook on both sides for a couple of minutes. During this time fry the asparagus on a medium heat in a frying pan; this should take around 4 minutes. Remember to turn regularly to ensure the prosciutto crisps through. Alternatively you can grill the asparagus. 
  • Proceed to place the mozzarella on each chicken breast and top with the tomato and basil cooking for an additional couple of minutes.
  • Serve by drizzling over the reduced balsamic accompanied with the prosciutto wrapped asparagus and additional veg or rice.

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