Monday, May 14, 2012

Recipe: Healthy Chicken Marsala (great for date night!)

One of my favorite dishes to order at an Italian restaurant is the Chicken Marsala. I love the thinly pounded chicken breast which is usually juicy and tender. I love the rich marsala wine sauce soaked mushrooms. I love the side of pasta that is typically served with the dish.

I am always trying to make healthier versions of restaurant favorites so I decided to make this healthy chicken marsala (only 224 calories), and substituted the pasta for cauliflower mashed potatoes and a side of sauteed kale. The dish was so easy to prepare, the flavors were still there but at half the calories. I didn't miss the pasta (ok fine, just a little!) because the cauliflower mashed potatoes were quite filling and added starchiness to the dish.

I usually prefer dark over white meat, but if you pound the chicken breasts, they come out thin and tender. After pounding the chicken breasts, I coated them in a mixture of regular and whole wheat flour. Coating the chicken will allow it to brown in the pan.

I only used cooking spray to brown the chicken, and it did the trick.

Added loads of porcini mushrooms, low sodium chicken broth and sweet marsala wine. The wine made this dish so aromatic. Mmmm wine soaked mushrooms.

Cauliflower mashed potatoes is one of my favorite recipes. It is a great healthy substitute for high starchy-carb mashed potatoes.

Sauteed kale is such a quick side to prepare. A huge bunch cooked down into a saucepan. A sprinkle of crushed red pepper added a firey flavor.

Three pots later, dinner was served.

The dish is so simple, easy to prepare (great for a weeknight dinner), delicious and healthy!

Chicken Marsala Recipe
From Women's Health Magazine
Makes 4 servings

3 Tbsp whole-wheat flour
3 Tbsp white flour
1/4 tsp white pepper
1 - 1 1/2 lb chicken cutlets or 2 breasts, halved and pounded thin
3 c sliced mushrooms
2 Tbsp thinly sliced shallots
1/2 cup Marsala wine
1/2 cup low-sodium chicken broth
2 Tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf

1. In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside.
2. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm.
3. Add mushrooms and shallots to pan; stir for 1 to 2 minutes.
4. Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan.
5. Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half.
6. Return chicken to pan and simmer for 5 minutes. Serve hot.

Per serving: 224 cal, 2 g fat (1 g sat), 400 g sodium, 20 g carbs, 1 g fiber, 27 g protein

Braised Kale Recipe
4 servings

1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
2 cloves garlic, minced
1-1 1/2 pounds kale, ribs removed, coarsely chopped
1/2 cup low-sodium chicken broth
1/4 teaspoon crushed red pepper

1. Heat 1 tablespoon oil in a pan over medium heat and stir in garlic for a minute.
2. Add kale and cook for about a minute.
3. Add chicken broth, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes.
4. Add crushed red pepper and salt to taste.
5. Remove from heat and serve.

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