Diets and Weight Loss, Foods, Uncategorized

Chicken Marsala

chickenmarsala

Chicken Marsala

 

Usually the meat in Chicken Marsala (or Veal Marsala) is pounded flat and floured. You don’t need the flour (although you can sprinkle a bit over the meat if you like, for not a big carb count and it will help in browning). Although pounding the meatout helps it cook more quickly, you don’t have to do it. I often use chicken breast tenderloins (quicker and less expensive) and sometimes cut them up for ultra-fast cooking. Be sure to use dry Marsala wine, not sweet, for low-carb cooking.

Ingredients

  • 1 lb. boneless skinless chicken breasts
  • 1 small onion
  • 1 cup mushroom slices
  • 3 T (or so) olive oil
  • 1/2 cup dry Marsala wine
  • 2 T minced Italian (flat leaf) parsley
  • Chicken broth or Better than Bouillon

Preparation

  1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

    2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.

    3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.

    4. At this point, judge the amount of liquid for sauce for chicken.

If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have it, for the chicken flavor and salt.

5. Pour vegetables and sauce over chicken, and sprinkle with parsley.

Nutritional Information: This can make 3 or 4 servings. For 3 servings each has 3 grams effective carbohydrate plus one gram fiber, 36 grams protein, and 336 calories.

Health and Wellness Associates

Archived: Linda Winter

312-972-WELL

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