Chicken Marsala

Name: Chicken Marsala
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 6 servings.
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

TOTAL TIME: Prep: 25 min. + marinating Bake: 25 min. YIELD: 6 servings.

Most versions of this dish are high in fat and calories. But in this easy chicken marsala recipe, the flavor comes from deglazing the skillet with the broth and wine, so even though I eliminated extra oil, the taste isn’t lost. —Nancy Granaman, Burlington, Iowa

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

1. 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.
2. 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.
3. Gradually add broth and wine to skillet, stirring to loosen browned 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.

Nutrition Facts

1 each: 247 calories, 9g fat (3g saturated fat), 68mg cholesterol, 348mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.