Low-Fat Chicken Marsala

Tbsp whole-wheat flour

Tbsp white flour
1/4 tsp white pepper
1 – 1 1/2 lb chicken cutlets
3 c sliced mushrooms
Tbsp thinly sliced shallots
1/2 c Marsala wine
1/2 c low-sodium chicken broth
2 Tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf

1. In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside.

2. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm.

3. Add mushrooms and shallots to pan; stir for 1 to 2 minutes.

4. Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan.

5. Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half.

6. Return chicken to pan and simmer for 5 minutes. Serve hot.

Makes 4 servings. Per serving: 224 cal, 2 g fat (1 g sat), 400 g sodium, 20 g carbs, 1 g fiber, 27 g protein

Make it a meal
Mash 1/2 cup boiled red bliss potatoes (leave the skins on for maximum nutrition) with 1 Tbsp fat-free cream cheese, 1 Tbsp skim milk, and salt and pepper to taste. Serve alongside 1/2 cup peeled, sliced carrots that have been boiled, drained, and glazed with 1 tsp honey. This pair of belly-filling sides adds a mere 116 calories, for a dinnertime total of 340.

Image/Info Credit

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