Chicken Marsala

By ABC.com Jul 10, 2012

Ingredients:

4 boneless, skinless chicken breasts

2 Tbsp. flour

1 tsp. sea salt

Black pepper

1 Tbsp. olive oil

1 Tbsp. no trans fat margarine

2 cups sliced mushrooms

½ cup reduced sodium chicken broth

1/3 cup Marsala wine

2 Tbsp. parsley, chopped

 

Directions:

  1. Pound chicken breast 1/4 inch thick between plastic wrap.
  2. Place flour, salt, and pepper in large zip lock bag.  Add chicken breasts, two at a time, and shake well to lightly coat with flour, place on plate.
  3. Add olive oil to large nonstick sauté pan, add chicken breast and brown for 3 minutes, turn over and brown other side for 1 minute.  Add 2 Tbsp. water to sauté pan lid and quickly place on pan to steam chicken breast for 1 minute.  Remove lid and transfer chicken breast to clean platter and place in warm oven.
  4. Add margarine to sauté pan, melt over medium heat.  Add mushrooms and sauté for 3-4 minutes, add Marsala wine and cook for an additional 2-3 minutes.
  5. Add chicken breast to mushrooms; add chicken broth and parsley, turning chicken to coat with sauce.  Simmer for 2 minutes until sauce thickens.

 

Serves:  4

Calories per serving:  250

Calorie equivalent:  4 oz. protein, 1 vegetable, 1 fat