I wanted low carbs without sacrificing pleasure. This thyme-seared chicken breast—crisped with prosciutto and finished in a cherry-tomato, caper, soy-balsamic glaze—proves you can have both. The mustard-caviar finish adds texture and a gentle pop of acidity.
Ingredients (serves 2)
1 large organic chicken breast (250–300 g), patted dry
Sea salt & freshly ground Madagascar pepper
1 Tbsp butter (or ghee)
1–2 Tbsp extra virgin olive oil, plus 1 Tbsp to finish
2–3 sprigs fresh thyme
2–3 thin slices prosciutto crudo, cut into strips
10–12 cherry tomatoes
1 Tbsp capers (rinsed)
2 tsp soy sauce or low-sodium tamari
1 Tbsp balsamic vinegar
½ cup fresh tomato sauce (from cherry tomatoes)
Pinch pepperoncini (red chili flakes)
Mustard caviar to finish
Optional: pitted olives, lemon zest, flat-leaf parsley
Method
Season & sear – Season chicken. Heat butter + 1 Tbsp EVOO in a stainless-steel pan on medium-high. Add thyme; when fragrant, sear chicken 3–4 min until golden.
Prosciutto & tomatoes – Add prosciutto; let it crisp. Add tomatoes + capers; cook 2 min until tomatoes blister.
Deglaze & reduce – Add soy/tamari + balsamic; scrape the fond. Add tomato sauce + pepperoncini (and olives if using). Simmer 4–6 min until glossy.
Finish – Cook to 74°C / 165°F internal temp. Off heat, swirl in 1 Tbsp fresh EVOO. Rest 3 min; slice thickly.
Serve – Spoon sauce onto warm plates, top with chicken, scatter crispy prosciutto, crown with mustard caviar. Optional lemon zest & parsley.
Longevity notes
Protein for muscle: ~38 g per serving supports lean mass and satiety.
EVOO polyphenols: Finishing with olive oil boosts flavor and nutrient absorption.
Tomatoes in oil: Heating increases lycopene bioavailability (cardiometabolic support).
Capers & herbs: Quercetin, rutin, thymol add antioxidant punch with minimal calories.
Low-carb design: Keeps glucose swings modest; high satisfaction for adherence.
Smart upgrades
Add olives (Taggiasca or Gaeta) for extra polyphenols and briny depth.
Thighs or drumsticks – Sear, then finish in a 180°C oven 10–12 min (to 74°C).
Soy-free umami – Swap in colatura di alici or a mashed anchovy fillet.
Green side – Broccoli rabe or arugula with lemon + EVOO.
Nutrition (per serving, estimated)
Calories: ~400 kcal
Protein: ~38.5 g
Fat: ~22.6 g
Carbohydrates: ~10.2 g
Fiber: ~2.8 g
Sodium is moderate–high (capers, soy, prosciutto). Estimates assume ~80% of added fats remain in the sauce; actuals vary by brands and yield.
