Healthy Recipes

Chicken Marsala
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Boneless, skinless chicken breasts 2 (5-ounce)
Salt 1/8 teaspoon
Dash of freshly ground pepper
Flour 2 tablespoons
Olive oil 2 teaspoons
Marsala wine ¼ cup
Chicken stock ¼ cup
Fresh lemon juice 2 teaspoons
Mushrooms, sliced ½ cup
Fresh parsley, chopped 1 tablespoon


Directions
  1. Pound chicken between 2 pieces of plastic wrap until ¼ inch thick.
  2. Combine salt, pepper, and flour on a shallow plate. Add chicken, one piece at a time, and turn to coat.
  3. Heat olive oil in a medium skillet over medium-high heat. Add chicken breasts and cook for 2-3 minutes on each side, until browned. Remove from skillet and set aside.
  4. Reduce heat to medium-low. Add wine and stir. Then add stock, lemon juice, and mushrooms. Stir to combine and cook for about 6-8 minutes, until sauce is partially reduced.
  5. Add chicken back into the skillet and spoon over sauce. Cover and cook for 4-6 minutes, until chicken is cooked through.
  6. Place chicken onto plates, spoon over sauce, and top with parsley.

Exchanges
4 very lean meats; 0.5 starches; 1 fat; 0.5 vegetables

Side Suggestions: Angel Hair Pasta
Cook according to package directions, omitting salt and oil. Toss with olive oil and parsley. Season with freshly ground pepper to taste.

Side Suggestions: Broccoli


Nutrition Facts
Serving Size 1
Calories 278
Total Fat 6.5 g
Saturated Fat 1.5 g
Sodium 427 mg
Total Carbohydrate 11 g
Dietary Fiber 0.5 g
Protein 34 g
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