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Chicken Marsala

Posted Aug 07 2009 12:12pm
This recipe offers you a delicious, low-fat, low-carb main dish. If you want to serve it over pasta, choose whole-grain pasta. Watch your portion sizes: A 3-ounce serving of meat is one portion. If you serve this over pasta, use 1/2 cup cooked pasta. Sautéing the chicken in olive oil flavored cooking spray instead of olive oil adds flavor and eliminates the calories.
  • Olive oil flavored cooking spray
  • 4 skinless, boneless chicken breasts, pounded thin
  • 1 (8 oz.) container sliced mushrooms
  • 1/2 cup Marsala wine
  • 1/2 cup fat-free, less-sodium chicken broth
  • 2 T. fresh lemon juice
  • Salt and pepper to taste
  • 1 T. chopped fresh parsley

Spray a 12-inch nonstick skillet with the cooking spray. Heat over medium-high heat. Add the chicken and brown it on both sides. Remove and set aside.

If necessary, add more cooking spray to the skillet. (Take it off the heat before spraying.) Add the mushrooms, wine, broth, and lemon juice. Bring to a boil, stirring constantly to scrape up all the flavorful brown bits from the skillet. (These add so much flavor.) Reduce the heat and simmer, uncovered, for 10 minutes to reduce the sauce.

Bring the heat up to medium-high. Stir the sauce, then return the chicken to the pan, scooping the sauce over the chicken to coat. Cover and cook for 5 more minutes or until the chicken is cooked through.

Season to taste with salt and freshly ground black pepper. Sprinkle chopped parsley on top.

4 Servings. Per serving: Calories 123.2; Total fat 1.3g; Cholesterol 49.3mg; Carbs 1.9g; Fiber 0.2g; Sugars 0.6g; Protein 20.4g

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