Chicken Marsala—Healthy Version

If you are a fellow gourmet and mushroom aficionado, our Chicken Marsala is a sure way to snap everyone’s taste buds into a smart salute. While this flavor-packed Southern Italian dish comes in various configurations, the following recipe has worked wonders at our dinner table.
(use organic ingredients if possible)

4 (5 oz total) chicken breasts, boneless and skinless
1 Tbsp extra virgin olive oil
½ Cup Marsala wine
½ Cup chicken stock (fat skimmed from top)
Juice of half a lemon
1 Cup mushrooms (your choice of type) sliced
1 Tbsp fresh parsley, chopped
Seasoned whole wheat or buckwheat flour
Fresh-ground black pepper and sea-salt to taste
(Optional: ¼ teaspoon turmeric, 1 tablespoon Worcestershire Sauce & 1 tsp dry basil)

1) Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In stainless steel skillet, slightly warm oil on low heat; place chicken breasts in skillet; lightly brown them on both sides; scoop them up one by one and set aside on warmed plate and cover.
3. Remove skillet from burner while you add wine and stir until heated. Return skillet to burner; add juice, stock, and mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over chicken.
5. Cover and cook for about 5–10 minutes or until chicken is done.
6. Serve over small portions of mashed potatoes, pasta, rice or pilaf—placing chicken first, then spooning sauce over it, and topping it with chopped fresh parsley for garnish. 7. A side dish of steamed vegetables adds nutritional balance to the meal.

Serving size: Half a chicken breast or less, with up to 1/3 cup of sauce.
Chicken breast has less cholesterol than dark meat, but provides plenty of protein.
Go easy on the salt—especially if you add Worcestershire Sauce.
Mushrooms are rich in minerals—especially high in potassium—although their fiber content depends on the variety used.
Starchy side dishes add to the carb content—a caution for diabetics.
Vegetable side dishes are filling, but most are carb-free.

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