Chicken Marsala
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 |
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
- Pound chicken between 2 pieces of plastic wrap until ¼ inch thick.
- Combine salt, pepper, and flour on a shallow plate. Add chicken, one piece at a time, and turn to coat.
- 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.
- 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.
- Add chicken back into the skillet and spoon over sauce. Cover and cook for 4-6 minutes, until chicken is cooked through.
- 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
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