RECIPE: Chicken Marsala

[Guest guest]

Made this recipe tonight, it was a big hit.

Served it with steamed whole green beans and

brown rice pilaf. I used a cheaper Marsala

cooking wine (Kroger brand). Very easy and quick

to make, 30 minutes max, so time you brown rice accordingly.

Enjoy!

Patti

Chicken Marsala

2 boneless, skinless chicken breasts (about 1 lb. total)

1/4 cup whole wheat pastry flour (or finely ground almonds*)

1/8 tsp black pepper

1/8 tsp salt

1/2 tsp dried oregano

2 Tbs extra virgin olive oil

2 Tbs trans fat free margarine

2 cloves garlic, minced

1/4 cup chopped shallots (or red onion)

1 cup sliced fresh mushrooms (button, shittake or baby bella)

3/4 cup Marsala wine

1/2 cup low sodium chicken broth

1 Tbs fresh parsley

1. Place chicken breasts one at a time between

layers of plastic wrap. Working from the center

to the outside, pound until chicken breasts to

about 1/4 inch thickness (use a meat mallet or

the handle of a sturdy table knife). Cut into 8 smaller medallion size pieces.

2. In a shallow dish, combine pastry flour, salt,

pepper and oregano. Heat olive oil in heavy

skillet over medium heat; add margarine when oil

is hot. Dredge chicken breasts in flour mixture,

shaking off excess. Add to skillet and cook until

golden brown, about 3 minutes per side. Transfer to a plate and set aside.

3. Add shallots and garlic to skillet and sauté

about 3 minutes, scraping up any browned bits

from the bottom of the pan. Add the sliced

mushrooms and sauté until mushrooms release their

moisture. Add Marsala wine and chicken broth.

Cook and stir for about 7 to 10 minutes allowing

the sauce to thicken slightly. Return chicken to

skillet and simmer until chicken is cooked

through, about 10 minutes. Place chicken on

serving platter and spoon the mushroom sauce over

it. Garnish with snips of parsley. Serves 4.

Nutrition: 212.9 calories; 51% calories from fat;

12.4g total fat; 34.2mg cholesterol; 168.7mg

sodium; 315.4mg potassium; 8.8g carbohydrates;

1.3g fiber; 0.4g sugar; 7.6g net carbs; 16.2g protein.

If you want a slightly thicker sauce, mix

together 2 Tbs water and 1 tsp cornstarch. Stir into sauce.

*For Phase 1. Grind whole of blanched almonds in

food processor or coffee grinder.