chicken marsala

i promise this will be the last noodle post for awhile.  i am all noodled out.

my cousin tonya recommended this recipe from cooking light.  it's really yummy.  we had it last week as a "pre marathon" dinner.  it is one of those dishes with surprising flavors and deliciousness considering how simple it is to make.

the only change for me (from the recipe) is that next time, i'm doubling the marsala and mushroom sauce.

chicken marsala

Yield: 4 servings (serving size: 1 chicken breast and about 2 1/2 tablespoons sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  tablespoons  all-purpose flour
• 1  tablespoon  olive oil
• 1  cup  presliced mushrooms
• 1/2  cup  Marsala wine
• 1/2  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  fresh lemon juice
• 1  tablespoon  chopped fresh parsley

Preparation

Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken evenly with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, turning to coat; shake off excess flour.

Heat olive oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. 

Remove chicken from pan; keep warm. Add mushrooms, wine, broth, and juice to pan; reduce heat, and simmer 10 minutes or until mixture is reduced to 2/3 cup. 

Return chicken to pan, turning to coat well. Cover and cook 5 minutes or until chicken is done. Sprinkle with parsley.

Nutritional Information

Calories:

241 (21% from fat)

Fat:

5.6g (sat 1g,mono 3g,poly 0.9g)

Protein:

40.7g

Carbohydrate:

4.9g

Fiber:

0.5g

Cholesterol:

99mg

Iron:

1.8mg

Sodium:

308mg

Calcium:

26mg