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Recipe Notes
Make it a meal – Mash 1/2 cup boiled red bliss potatoes leave the skins on for maximum nutrition with 1 Tbsp fat-free cream cheese, 1 Tbsp skim milk, and salt and pepper to taste. Serve alongside 1/2 cup peeled, sliced carrots that have been boiled, drained, and glazed with 1 tsp honey. This pair of belly-filling sides adds a mere 116 calories, for a dinnertime total of 340.
Ingredients:
3 tbsp whole-wheat flour
1/4 tsp white flour
1 1/2 lbs chicken cutlets
3 C sliced mushrooms
2 tbsp thinly sliced shallots
1 C marsala wine
1/2 C low-sodium chicken broth
2 tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf
1/4 tsp white pepper
Directions:
- In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside.
- Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and saute until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm.
- Add mushrooms and shallots to pan; stir for 1 to 2 minutes.
- Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan.
- Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half.
- Return chicken to pan and simmer for 5 minutes. Serve hot.
Yields 4 Servings.
Nutritional Information:
265 calories; 37 g protein; 2.3 g total fat; .6 g saturated fat; 82 mg cholesterol; 16 g total carbohydrates; 3.4 g sugars; 1.5 g fiber; 109 mg sodium
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