Healthy Chicken Marsala
Author: 
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Yield: 4 - 5 oz chicken breasts
 
A healthy take on traditional chicken marsala. Same great taste as the traditional version, only with less fat.
Ingredients
  • 4 raw boneless, skinless chicken breasts (5 oz each)
  • ½ cup gluten free all purpose flour (or if not gf, use all purpose or whole wheat)
  • ¼ tsp of salt, pepper, garlic powder, oregano & thyme to season the flour
  • 1 Tbsp oil
  • 1 tsp butter
  • 3 cups sliced mushrooms
  • 1 cup chicken stock
  • ½ cup onion, chopped
  • ¾ cup marsala (I used the Florio 1833 Vecchioflorio Marsala)
Instructions
  1. Depending on the size and thickness of your chicken breasts, you might want to pound them out a little to thin them out and make them more uniform in shape. I pounded mine down as they were on the thicker side, but totally optional.
  2. Place the flour in a shallow dish and season with the salt, pepper, garlic powder, oregano and thyme. Set aside.
  3. Slice your mushrooms and chop the onions.
  4. Heat your large skillet over medium-high heat. Add in the 1 tsp butter, allow to melt. Add in the mushrooms and onion, saute until onions are translucent and mushrooms are cooked. Remove the mushrooms and onions from the pan. Set aside.
  5. Next, bread the chicken. Place the raw chicken breasts in the flour and coat, shaking off the access.
  6. Add the 1 Tbsp of oil to your skillet. Then place in the coated chicken breasts. Cook each chicken breast for about 6 minutes on each side, depending on the thickness. Until they are almost golden brown. They may not be fully cooked yet, and that's ok. Remove them from the pan.
  7. Next, add in the marsala and chicken stock and bring to a simmer. Add back the chicken breasts and the mushrooms and onions, allowing it all to cook together until the chicken is fully cooked and the sauce has thickened, about 10 minutes.
  8. Serve each chicken breast with some chopped fresh parsley (if desired)
Nutrition
Serving size: 1 chicken breast with ¼ sauce and toppings Calories: 378 Fat: 8.7 g Saturated fat: 2.1 g Carbs: 26 g Sugar: 4.7 g Sodium: 316 mg Fiber: 2 g Protein: 35 g Cholesterol: 90 mg
Recipe by Busy But Healthy at http://www.busybuthealthy.com/healthy-chicken-marsala/