Low-Fat Recipe for Healthy Chicken Marsala

MIKKEL VANG

MIKKEL VANG

Transform this Italian meal into a slim summer meal with healthy cooking techniques.

Preparation: 10 minutes Cooking: 15 minutes

  • 3 Tbsp white flour
  • 3 Tbsp whole-wheat flour
  • ¼ tsp white pepper
  • 3 c sliced mushrooms
  • 1 – 11/2 lb chicken cutlets
  • 2 Tbsp thinly sliced shallots
  • ½ c low-sodium chicken broth
  • ½ c Marsala wine
  • ½ tsp chopped thyme leaf (fresh)
  • 2 Tbsp chopped parsley

 

Preparation:

Combine pepper and flours in a shallow bowl. Dredge the chicken in mixture and put it aside. Lightly coat a large and nonstick skillet with a cooking spray and heat on medium-high. Add saute and chicken until lightly browns, 2-3 minutes per side. Remove the cutlets to a plate and keep it warm. Add shallots and mushrooms to pan and stir it for 1 – 2 minutes. Add the wine to the pan and reduce to a glaze, cleaning any loose brown bits from the bottom of the pan. Reduce the heat, and then add the parsley, broth and thyme. Stir it well and cook until the broth reduces by half. Return the chicken meat to the pan and simmer for about 5 minutes. Serve the meal hot.

Makes four servings. Per serving: 224 calories, 2 g fat, 20 g carbs, 400 g sodium, 27 g protein, 1 g fiber.

Make it a meal:

Mash ½ cup boiled (red bliss) potatoes and leave the skins on for better nutrition, with 1 Tbsp skim milk, 1 Tbsp fat-free cream cheese, pepper and salt for taste. Serve alongside ½ cup peeled and sliced carrots, previously boiled, drained and glazed with 1 tsp honey. The pair of belly-filling sides adds 116 calories, for dinnertime 340 total.

Source: www.womenshealthmag.com