Thursday, January 24, 2008

Marsala-Style Chicken

1 1/2 lbs. skinless, boneless chicken breast halves
1/3 c. flour
1/2 t. salt
1/4 t. pepper
1 t. olive oil
3/4 c. fat-free, lo-sodium chicken broth
1/3 c. Marsala wine
2 t. cornstarch
2 t. chopped fresh thyme
2 t. fresh lemon juice
1/4 t. salt
1/4 t. garlic powder
Cooking spray
1 (8-oz) package of presliced mushrooms
1 T. light butter
1 T. chopped fresh parsley

1.) Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4" thickness using a meat maller or rolling pin. Cut into 2" pieces.
2.) Combine flour, slat, and pepper in a large ziploc. Add chicken; seal and shake to coat.
3.)Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4-5 minutes on each side or until done. Remove chicken from pan; keep warm.
4.) Combine broth and nect 6 ingredients in a small bowl.
5.) Coat pan with cooking spray. Add mushrooms; saute 3 minutes or until tender. Add broth mixture; bring to a boil. Cook over medium-high heat 4 minutes or until thick, stirring constantly. Stir in butter. Spoon over chicken. Sprinkle with parsley. (serve over egg noodles if desired, noodles not included in nutritional info) YIELD 4 servings

Calories 262
Protein 42.8g
Fat 5.0g
Carbs 10.1g
Fiber 1.0g
Cholesterol 104mg
Iron 2.1mg
Sodium 674mg
Calcium 30mg

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