Who doesn’t love chicken marsala? The rich sauce, the big portions of juicy chicken and the mouthfeel that goes along with the meal. Unfortunately this popular dish also happens to be a calorie, fat and sodium bomb on a plate. Why not try a healthier version? Here's a recipe for two that will cost you only 150 calories and 1g of saturated fat.
1 1/2 tsp vegetable base
2 tsp arrowroot
2 tsp cold water
2-5 oz skinless (boneless chicken breasts)
1/2 tsp salt
1/4 tsp black pepper
2 tbsp extra virgin olive oil
1/2 cup 100% whole wheat flour
1 cup cremini mushrooms (sliced)
1 tsp garlic (chopped)
1 tsp extra virgin olive oil
1/2 cup Marsala wine (dry)
1 cup sauce base
1 tsp parsley (chopped)
For the sauce:
In small saucepan bring 1¼ cup water to a simmer and then add vegetable base to make a stock.
In a small bowl combine arrowroot and cold water and whisk into boiling stock until stock begins to lightly thicken. Remove from heat.
For the chicken:
Trim away any visible fat, silver skin and cut each chicken breast into three equal size pieces. Then place chicken between cellophane and lightly pound with mallet to about a 1/3-inch thickness. Season chicken with salt and pepper and set aside.
In non-stick sauté pan add and heat oil, dredge or lightly coat chicken with flour and place into heated oil and sauté on medium heat until juices begin to rise to the top of the chicken (about 2 minutes), then turn over and sauté other side for about one minute. Remove the chicken and set aside.
Add cremini mushrooms and sauté until golden; about 2 minutes. Add garlic and 1 teaspoon olive oil, spread out and sauté until garlic begins to turn light golden in color. Deglaze the pan using Marsala wine; add sauce base allow ingredients to mix and reduce the sauce to desired consistency.
Remove pan from heat, add chicken back to the pan to warm and sprinkle with parsley, then place chicken on plate and pour sauce over.
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