Healthy Chicken Marsala That Is Delicious...
Without the Fat & Calories!
Ingredients:
4 Boneless Skinless Chicken Breasts
1 Medium Sweet Onion- Sliced
1 1/2 Cups of Mushrooms Quartered (any type of mushroom you prefer)
4 Cloves of Garlic Minced (or less if you prefer)
2 Tablespoons of Light Extra Virgin Olive Oil
2 Cups of All Purpose Flour
1 Tablespoon of Fresh Cracked Salt
1 Tablespoon of Fresh Cracked Pepper
1 Tablespoon of Hers De Provence
1/2 Tablespoon of Fresh Chopped Rosemary
1/2 Tablespoon of Fresh Chopped Oregano
1 Teaspoon of Italian Seasoning
1/2 Tablespoon of Fresh Chopped Tarragon
1 Tablespoon of Fresh Chopped Parsley
1/2 Cup of Low Fat/Low Sodium Chicken Broth
1/2 Cup of Nonfat Sour Cream
3/4 Cup of Marsala Wine (can be less or more depending on your taste preference)
1 Package of Angel Hair or Linguine Pasta
Prep:
-Rinse chicken breasts with water and pat dry with paper towel. Place chicken breasts in a plastic ziploc bag and using a meat mallet gently pound the chicken breasts out to roughly 1/4" to 1/2" thick. This will allow for even cooking later on.
-Wipe mushrooms clean with a lightly damp paper towel and remove the stems. Depending on the type of mushrooms that you are using you can either slice them in half or quarter the mushrooms for the sauce in your dish. Remove the outer layer of your medium sweet onion, cut it in half and then proceed to cut the onion into thin slices for your sauce.
-For the flour mixture: in a large bowl mix in the flour, herbs de provence, rosemary, oregano, italian seasoning, tarragon, 1/2 tablespoon each of the salt, pepper and parsley. This will create the coating for your chicken breasts when cooking.
Cooking Directions:
-Place a large frying pan on medium heat. Once the pan begins to warm add 1 tablespoon of the light extra virgin olive oil and minced garlic to the pan briefly stirring it around the pan. Add the sliced onions and saute for 2-3 minutes and then add the mushrooms. Cook for another 2-3 minutes and then remove the mixture place into a bowl and set aside.
-In the same pan add the remaining 1 tablespoon of light virgin olive oil and keep on medium heat. Dredge the flattened out chicken breasts in the flour-herb mixture and place them in the heated pan.
-Add the low fat/low sodium chicken broth and 1/4 cup of Marsala wine to the pan. Cook the chicken breasts for 3-4 minutes before flipping to the other side.
-Meanwhile, fill a large pot with water and place on the stove to boil. Cook pasta according to the directions on the package for the pasta to finish aldente.
-Now, flip the chicken to the second side and cook for an additional 4-5 minutes (or until the chicken is cooked all the way through so there is no pink showing). If you feel the sauce in the pan is cooking off some then add a little more low fat/low sodium chicken broth to the mixture. Once the chicken is cooked remove it gently from the pan and place on a serving dish. Leave the liquid in the pan as this will be the base for your sauce.
-Keep the pan on medium heat, add the remaining 1/2 cup of Marsala wine (or less if you prefer) to the pan and then stir in the sauteed onion and mushroom mixture. Bring the mixture and sauce up to a low simmer.
-Once the liquid is simmering stir in the 1/2 cup of nonfat sour cream. This will act as your thickening agent without all of the fat and calories of butter plus adds a bit of depth to your dish!
-When the sauce begins to thicken remove the pan from the heat.
-On a plate add your desired amount of pasta then place the chicken breast on top of the pasta. Then spoon the Marsala sauce with the mushrooms and onions over the chicken breast and pasta. Garnish the plates with a little of the fresh chopped parsley remaining and voila you have an amazing healthy dinner!
How did this recipe work for you?!
