Chicken Marsala
 
"chicken marsala is usually high in fat and calories," nancy 
confirms. "but in this version, the flavor really comes from 
deglazing the skillet with the broth and wine, so even though i 
eliminated extra oil, the taste isn't lost." 
 
prep: 25 min. + marinating bake: 25 min. 
 
6   boneless skinless chicken breast halves (4 ounces each)
1 cup  fat-free italian salad dressing
1 Tbsp  all-purpose flour
1 tsp  italian seasoning
1/2 tsp  garlic powder
1/4 tsp  paprika
1/4 tsp  pepper
2 Tbsp  olive oil, divided
1 Tbsp  butter
1/2 cup  reduced-sodium chicken broth
1/2 cup  marsala wine or 3 tablespoons unsweetened apple juice plus 5
Tbsp  additional reduced-sodium chicken broth
1 lb.  sliced fresh mushrooms
1/2 cup  minced fresh parsley
 
flatten chicken to 1/2-in. thickness. place in a large resealable 
plastic bag; add salad dressing. seal bag and turn to coat; 
refrigerate for 8 hours or overnight. 
 
drain and discard marinade. combine the flour, italian seasoning, 
garlic powder, paprika and pepper; sprinkle over both sides of 
chicken. in a large nonstick skillet coated with nonstick cooking 
spray, cook chicken in 1 tablespoon oil and butter for 2 minutes on 
each side or until browned. transfer to a 13-in. x 9-in. x 2-in. 
baking dish coated with nonstick cooking spray. 
 
gradually add broth and wine or apple juice mixture to skillet, 
stirring to loosen browned bits. bring to a boil; cook and stir for 2 
minutes. strain sauce; set aside. in the same skillet, cook mushrooms 
in remaining oil for 2 minutes; drain. stir sauce into mushrooms; 
heat through. pour over chicken; sprinkle with parsley. bake, 
uncovered, at 350 for 25-30 minutes or until chicken juices run 
clear. yield: 6 servings. 
 
nutritional analysis: 1 chicken breast half with 1/3 cup mushroom 
mixture equals 247 calories, 9 g fat (3 g saturated fat), 68 mg 
cholesterol, 348 mg sodium, 9 g carbohydrate, 1 g fiber, 26 g 
protein. diabetic exchanges: 3 very lean meat, 1-1/2 fat, 1/2 starch. 
 
source: taste of home's light & tasty 
 
-- 
(ID: 1410) Mirror: rec.food.recipes: Thu, Sep 8, 2005


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