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Chicken Marsala

“Chicken marsala is usually high in fat and calories,” Nancy Granaman confirms from Burlington, Iowa. “But in this version, the flavor really comes from deglazing the skillet with the broth and wine, so even though I eliminated extra oil, the taste isn’t lost."

6 ServingsPrep: 25 min. + marinating Bake: 25 min.

Ingredients

6 boneless skinless chicken breast halves (4 ounces each)
1 cup fat-free Italian salad dressing
1 tablespoon all-purpose flour
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon pepper
2 tablespoons olive oil, divided
1 tablespoon butter
1/2 cup reduced-sodium chicken broth
1/2 cup marsala wine or 3 tablespoons unsweetened apple juice plus 5 tablespoons additional reduced-sodium chicken broth
1 pound sliced fresh mushrooms
1/2 cup minced fresh parsley

Directions

Flatten chicken to 1/2-in. thickness. Place in a large resealable
plastic bag; add salad dressing. Seal bag and turn to coat;
refrigerate for 8 hours or overnight.
Drain and discard marinade. Combine the flour, Italian seasoning,
garlic powder, paprika and pepper; sprinkle over both sides of
chicken. In a large nonstick skillet coated with cooking spray, cook
chicken in 1 tablespoon oil and butter for 2 minutes on each side or
until browned. Transfer to a 13-in. x 9-in. baking dish coated with
cooking spray.
Gradually add broth and wine to skillet, stirring to loosen browned

2 of 2

Chicken Marsala (continued)

Directions (continued)

bits. Bring to a boil; cook and stir for 2 minutes. Strain sauce;
set aside. In the same skillet, cook mushrooms in remaining oil for
2 minutes; drain. Stir sauce into mushrooms; heat through. Pour over
chicken; sprinkle with parsley. Bake, uncovered, at 350° for
25-30 minutes or until chicken juices run clear. Yield: 6 servings.

Nutrition Facts: 1 chicken breast half with 1/3 cup mushroom mixture equals 247 calories, 9 g fat (3 g saturated fat), 68 mg cholesterol, 348 mg sodium, 9 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.