• 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

    Servings and Times

    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
    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.

    Exchanges4 very lean meats; 0.5 starches; 1 fat; 0.5 vegetables

    Side Suggestions: Angel Hair PastaCook 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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