Chicken Marsala

          Okay, folks. I lost seven pounds my first week on Weight Watchers! Yea! I haven’t gotten the hang of the point system yet, so I probably didn’t eat as much food as I could have. And yet I ate healthy, wasn’t hungry and got a good jump start on losing. I know every week won’t be like this but I’m encouraged. For one of our meals, I served Chicken Marsala with broccoli and small boiled potatoes. Or you can serve it with the Cranberry Spinach Salad I gave you last week. They’re both on the cover of the Taste of Home cookbook Everyday Light Meals. (If you don’t see the picture below, click on the x in the box.)

My husband and I really liked this dish. The sauce is yummy and the mushrooms are the crowning touch.

 Chicken Marsala    

Prep: 25 min. + marinating – Bake: 25 minutes – Yield: 6 Servings

  • 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
  • ½ tsp. garlic powder
  • ¼ tsp. paprika
  • ¼ tsp. pepper
  • 2 tbsp. olive oil, divided
  • 1 tbsp. butter
  • ½ cup reduced-sodium chicken broth
  • ½ cup Marsala cooking wine or 3 tbsp. unsweetened apple juice plus 5 tbsp. additional reduced-sodium chicken broth
  • 1 pound sliced fresh mushrooms
  • ½ cup minced fresh parsley

Flatten chicken to ½ -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 degrees for 25-30 minutes or until juices run clear.

Nutrition Facts: One serving (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 Exchange: 3 very lean meat, 1½  fat, ½ starch

Advertisements
Comments
5 Responses to “Chicken Marsala”
  1. Mary Beth Welsh says:

    Yum and congratulations to you!!!! Love you!

  2. Harriett Salley says:

    you go girl!!!! Harriett

  3. Susan says:

    Congrats on the weight loss! And thanks for the recipe – Chicken Marsala is one of my favorites!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: