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Chicken Marsala
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Serves 4
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Wine, lemons and mushrooms flavor this chicken recipe the lower-salt and lower-fat way.
 1/8 teaspoon black pepper
¼ teaspoon salt
¼ cup flour
4 chicken breasts, boned, skinless (5 ounces total)
1 tablespoon olive oil
½ cup Marsala wine
½ cup chicken stock, fat skimmed from the top
½ lemon, juice only
½ cup sliced mushrooms
1 tablespoon fresh parsley, chopped
1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5 to 10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.
Serving Size: 1 chicken breast with 1/3 cup sauce
Calories
| 277 | | Total fat | 8 g | | Saturated fat | 2 g | | Cholesterol | 77 mg | | Sodium | 304 mg |
From Keep the Beat Heart Healthy Recipes from the National Heart, Lung and Blood Institute. NIH Publication No. 03-2921, July 2003. NIH Publication No. 03-2921.
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