Tuesday, January 20, 2009

Eating Light - Chicken Breasts Marsala

Here's a light recipe I created this evening for dinner. Very simple, quick to prepare, high in flavor, low in calories, fat and sodium.

Simple ingredients. They are ones I normally have on hand.

2 large boneless skinless chicken breasts (I think it would also be good with boneless pork loin chops)
NF Cooking spray
1/3 cup finely chopped yellow onion
2 teaspoons chopped garlic
8 to 10 ounces sliced fresh mushrooms
1 1/2 - 2 tablespoons flour
2 teaspoons chopped fresh thyme (you cold use dried thyme, use less if so)
1 cup fat-free, less-sodium chicken broth
1/4 cup Marsala wine (you could use sherry)
Freshly ground black pepper to taste

Spray a large nonstick skillet with cooking spray and heat over medium high heat until hot. Add chicken breast cut in half lengthwise and cook on both sides browned and almost cooked through. remove from skillet.

Add the onions, garlic and mushrooms to skillet; saute about 3 minutes or until moisture evaporates. Add the flour and thyme to pan, and cook for 1 minute, stirring well. Mic chicken broth and Marsala together in a small bowl. Gradually add to pan, stirring constantly with a whisk; bring to boil. reduce heat and simmer until sauce thickens. Doesn't take very long, perhaps 2 minutes.

Return the chicken breast pieces to the skillet and cook about 2 minutes, o until desired degree of doneness. Grind some pepper over the top.

I served this with mashed potatoes (no butter needed, it wasn't missed with the great taste of the mushrooms and sauce) and steamed zucchini slices.

This made 3 servings for David and I.


Ron said...

Diane, that chicken marsala looks fantastic. I can almost taste it. Simple and easy to do. I used to do a chicken marsala year's ago. I wonder if I could do it with white fish. Probably crumble.



Diane said...

Thanks Ron. You could cook your sauce separate form your fish. Once your fish is cooked, top with the sauce.

txpurplerose34 said...

A good sounding, looking recipe for chicken; I'd like to try it with pork, too. Yummy! Hugs, Vaden

Jen said...

That looks great! If I had mushrooms I could try that tonight! Well, I have more pork in the freezer so one of these days I will try it! Thanks for including your recipe! Mmmm!

African Kelli said...

yep, I need to pick up some mushrooms. this looks fantastic!

Erin said...

Yummy, I'm printing this one off to try out. I bet it is delicious. You are making me hungry again.