Lean & Green- Chicken Marsala & Spinach Salad Recipe

Looking for an easy Lean & Green- Chicken Marsala & Spinach Salad recipe? Learn how to make Lean & Green- Chicken Marsala & Spinach Salad using healthy ingredients.


Submitted by charlenegilmore

Makes 5 servings



Since I started Medifast diet, I need some tasty recipes to yummi-fy plain chicken breast! I always assumed this recipe had tons of sugar and butter, but I found a low carb recipe and adjusted it to what I thought would work w/ Medifast diet.

Recipe Ingredients for Lean & Green- Chicken Marsala & Spinach Salad

30 oz Boneless, Skinless Chicken Breast, frozen
1/3 cup dry marsala wine
3 cups sliced mushrooms
1.66 cups low sodium vegetable broth
1 tsp butter
1 tsp olive oil
3/4 cup chopped onion
0.33 tsp sea salt
1 tsp corn starch
5 cups baby spinach
7 1/2 tbs chopped cucumber
7 1/2 tbs chopped raw mushrooms
5 tbsp Goddess Dressing

Recipe Directions for Lean & Green- Chicken Marsala & Spinach Salad

  1. - pound chicken breast out to thin cutlets

  2. - brown each piece of chicken for 2 min on each side in a non-stick pan, using a little of the butter to 'crisp' up the exterior of breast

  3. - try not to move breast once you put it in plan to get best browning (some flour could be sprinkled on breast for those who are not on diet)

  4. - remove chicken to platter and keep warm in oven

  5. - chop onion and saute in remaining butter and olive oil in same pan for 2-3 min

  6. - add sliced mushrooms and cook until soft- about 5 min

  7. - add marsala wine and cook down for 1-2 min

  8. - add chicken or vegetable broth, adjust amount as needed

  9. - salt to taste

  10. - after cooking down sauce for about 5 min, you can also add cornstarch disolved in a couple of TBS of water for a little more thickness

  11. - pour sauce over chicken breast and serve w/ spinach salad

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 388.9g
Amount Per Serving
Calories
402
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
2.9g
14%
Trans Fat
0.0g
Cholesterol
147mg
49%
Sodium
583mg
24%
Potassium
817mg
23%
Total Carbohydrates
8.0g
3%
Dietary Fiber
1.5g
6%
Sugars
2.3g
Protein
55.9g
Vitamin A 58% Vitamin C 20%
Calcium 6% Iron 18%
* 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
C+
  Good points
  • Low in sugar
  • Very high in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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