Wednesday, February 1, 2012

Chicken Marsala

Consider this recipe "stress therapy" as you get to pound the chicken to 1/4 inch thickness.  And, just make sure that you save enough Marsala to include in the recipe.  ; )

Serves - 4  / Serving Size - 1 breast
Preparation Time - 30+ minutes  /  Cooking Time - 15 minutes

1/4 cup all-purpose flour
4 4-oz boneless, skinless chicken breast halves (fat trimmed, pounded to 1/4-inch thick)
2 tsp olive oil
2 shallots, finely chopped
3 cups sliced white mushrooms
1/2 cup homemade chicken broth, or reduced-sodium, low-fat chicken broth
1/4 cup Marsala wine
1 Tblspn minced fresh parsley, or 1 tsp dried parsley flakes
Pinch freshly ground black pepper

1.  Place the flour in a medium bowl and lightly dredge the chicken.

2.  Heat the oil in a large nonstick skillet over medium heat.  Add the chicken and brown, cooking for about 2 minutes on each side.  Remove the chicken to a dish and set aside.

3.  To the same skillet, add the shallots and sauté for 1 minute.  Add the mushrooms and sauté until tender, about 5 minutes.  Add the browned chicken (along with the juices that collected on the plate), broth, Marsala, parsley, and black pepper and simmer for 5 to 7 minutes, or until the chicken is cooked through.  Serve hot, sprinkled with additional minced fresh parsley.

Exchanges: 4 very lean meat / 2 vegetable, 1/2 fat
Calories - 215                         Sodium - 80mg
Total Fat - 4.2g                    Total Carb - 11.1g  w/net carb - 10g
   Saturated Fat - 0.8g               Dietary Fiber - 1.1g
   Monounsat Fat - 2.1g             Sugar - 0g
   Polyunsat Fat - 0.7g             Protein - 29g
Cholesterol - 64mg

Source: The Diabetic Gourmet Cookbook by Editors of Diabetic Gourmet Magazine


  • If you don't have any homemade chicken broth in the freezer, canned broth it is.
  • I doubled this recipe so there would be enough to put in the freezer.  Definitely worth it on one of those nights when you just don't feel like cooking.
  • Possibly because of doubling the recipe, the Marsala sauce was too runny, so in a cup I added some of the liquid and cornstarch.  Once mixed to a nice consistency, I stirred this into the rest of the sauce.  [Next time I will make sure to remove the chicken breasts first and THEN thicken the sauce.  It still worked though.]

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