Order chicken marsala in a restaurant and you’re often getting more than you bargained for in terms of fat and calories. In fact, at one popular restaurant chicken marsala packs 770 calories and a whopping 37 grams of fat!
Here’s a healthier recipe for chicken marsala that you can make right at home—in terms of flavor, it rivals any restaurant fare! But it contains just 228 calories and 5 grams of fat per serving. Just pair it with a green vegetable, salad, and a glass of red wine!
Sicilian Chicken Marsala
4 small boneless, skinless chicken breasts (1 pound total)
¼ teaspoon pepper
¼ teaspoon salt or salt substitute
¼ cup whole grain wheat flour
1 tablespoon olive oil
½ cup Marsala wine
½ cup low sodium chicken broth
½ lemon, juiced or ¼ cup lemon juice
1 cup sliced mushrooms
1 tablespoon chopped parsley
2 teaspoons whole grain wheat flour (if needed)
Place chicken breasts between two sheets of wax paper. Pound with a flat mallet until very thin (¼ inch). Mix pepper, salt, and flour together. Dredge chicken with seasoned flour to coat. (Shaking the chicken and seasoned flour in a plastic bag can accomplish this quickly.) Heat oil in a heavy skillet, and brown chicken on both sides over medium heat, about 5 minutes. Remove chicken and set aside.
Add wine, broth, juice, and mushrooms to skillet and stir. Reduce heat and cook until sauce is reduced, about 10 minutes. (If sauce remains too thin, or you want to cook more quickly, add 2 teaspoons of flour to two tablespoons cold water, stir until dissolved, and stir into skillet.) Return chicken breasts to skillet, coat with sauce, cover and simmer for 5–7 minutes or until chicken is cooked through. Garnish with parsley.
Nutritional info (per serving): Calories: 228; Fat: 5 grams; Cholesterol: 66 mg; Sodium: 275 mg; Carbs: 11 grams; Fiber: 2 grams; Protein: 30 grams.
Now it’s your turn: Do you have a healthy chicken recipe to share?