Tag Archives: diet chicken marsala

Chicken Marsala

16 Sep

Ingredients:
-4 (4 0z) chicken cutlets
-1 1/2 tablespoons EVOO
– 2 tablespoons flour (+ 1 tbsp. flour separated, 3 tbsp. total)
– 1 tsp Italian seasoning
– 1/2 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp black pepper
– salt (to taste)
– 2 cups raw, sliced mushrooms
– 1/2 can of 98% ff chicken broth
– 1/2 cup marsala wine
– 2 tbsp. water

Directions:

1. use a meat mallot to pound out each chicken breast, into about 1/4 inch thick slices.

2. Sprinkle Salt onto chicken breasts.

3. Mix flour, Italian seasoning, paprika, garlic powder, and pepper together. Sprinkle mixture evenly over both sides of all 4 breasts.

4. Preheat oven to 350.

5. Heat EVOO in a large skillet to med-high temp (6-7 on my stove)

6. Place chicken breasts into oil and cook until golden brown crust forms on both sides.

7. Remove chicken and place in an oven safe dish. Keep in 350 degree oven to keep chicken warm.

8. Slowly pour wine and broth into skillet, and use a spatula to scrape drippings off pan, into broth.

9. Add mushrooms, and cook until about 1/2 of liquid has cooked off.

10. in a small cup, mix remaining 1 tbsp. flour with 1 tbps water. Stir to make a thick paste with no significant lumps. Add additional 1 tbsp. of water and mix until smooth. This makes a “slurry”.

11. Slowly add “slurry” mixture to broth and cooked mushrooms, stirring to incorporate.

12. Keep stirring until sauce reaches desired consistency.

13. Remove chicken breasts and place on a plate, with 1/4 of sauce mixture.

Make 4 generous servings= 235 Calories per serving.

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