Chicken Marsala - a Bit More Healthy Recipe

Looking for an easy Chicken Marsala - a bit more healthy recipe? Learn how to make Chicken Marsala - a bit more healthy using healthy ingredients.


Submitted by michi58

Makes 4 servings



This is part of the "Salubrious Sunday" collection of recipes from my blog. It is very good and bit more healthy for those who are concerned. This particular recipe is a slightly modified version from Cooking Light.

Recipe Ingredients for Chicken Marsala - a bit more healthy

4 tablespoons butter, divided
1 Cooking Spray
8 oz sliced fresh mushrooms
2 tablespoons finely chopped shallots (didn't have em, so I went with green onions)
1 1/2 pounds skinless, boneless chicken breast halves
1 Salt and Pepper to taste
3 tablespoons all-purpose flour
3/4 cup fat-free, less-sodium chicken broth
1/2 cup dry Marsala wine
1/2 cup green peas (kid seriously HATES peas, so I threw in a tablespoon or 2 of capers. I know they aren't anything alike, but I'm real
2 tablespoons half and half (was forced to use milk)
1/2 pound cooked fettuccine

Recipe Directions for Chicken Marsala - a bit more healthy

  1. Melt 3 tablespoons of the butter. Skim off the foam from the surface and discard. Then pour the melted butter through a fine sieve over a small bowl, discarding the milk solids thus creating clarified butter. Set aside.

  2. Heat a large nonstick skillet over medium-high heat. Coat with cooking spray and saute the mushrooms, shallots and garlic for about 3 minutes or until moisture evaporates. Remove from pan and set aside.

  3. if you are using full sized chicken breasts (instead of butterflying them like I did) then you will need to pound 'em down to 1/4 thin. Before doing that, stick them between some plastic wrap so you don't have chicken stuff and juice flying all over the chicken. Makes a yucky mess.

  4. Sprinkle both sides of the chicken with salt and pepper and dredge in the flour

  5. Add the clarified butter to the pan and place over medium - high heat. Add the chicken and cook for about 3 minutes on each side until lightly browned

  6. Remove chicken from the pan. Pour the mushroom mixture in along with the broth and Marsala. Scrape the goodies off the bottom of the pan

  7. Bring to a boil, reduce heat and simmer 5 minutes until liquid is reduced to a cup. Stir in your peas (or capers), cook for a minute. Add the remaining tablespoon of butter, season with a bit of salt and pepper, stir in your half and half...and continue stirring until the butter is melted

  8. Return the chicken to the pan and cook until thoroughly heated and chicken is done

  9. Serve it over pasta

Categories

Main Dish

Nutrition Facts
Serving Size 408.9g
Amount Per Serving
Calories
521
Calories from Fat
162
% Daily Value*
Total Fat
18.0g
28%
Saturated Fat
8.8g
44%
Trans Fat
0.0g
Cholesterol
173mg
58%
Sodium
463mg
19%
Potassium
400mg
11%
Total Carbohydrates
41.9g
14%
Dietary Fiber
1.7g
7%
Sugars
2.2g
Protein
45.4g
Vitamin A 12% Vitamin C 15%
Calcium 3% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
D+
  Good points
  • Low in sugar
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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