Sunday, June 22, 2014

Healthy Chicken Marsala with Parmesan Orzo

Scott and I love mushrooms and chicken (hello, protein!), so naturally a healthier version of chicken Marsala had to be discovered. Cue the devilishly handsome Chef Rocco. If you are trying to lose weight or eat healthy, you really should grab his Now Eat This! cookbooks. He takes a lot of your favorites (especially your favorite Italian dishes) and makes them healthier and lighter.

Here is what you need:

  • 4 chicken cutlets (4 ounces eat), pounded thin.
  • Salt
  • 1/2 cup plus 1 1/2 tablespoons whole-wheat flour
  • 1/2 cup egg substitute
  • Nonstick olive oil cooking spray
  • Two 8-ounce packages sliced mushrooms
  • 4 garlic cloves, minced
  • 1/2 cup dry Marsala wine
  • 1 cup low-fat, low-sodium chicken broth
  • 1/3 cup Greek yogurt
  • Black pepper
Here's what you do:
  • To cook all of this at the same time you will either need one large pan or two medium skillets.
  • Heat your skillets over medium-low heat.
  • While pans are heating put 1/2 cup of the flour in one shallow bowl and your egg substitute in another shallow bowl. Dredge your chicken in the flour and then egg substitute. 
  • Spray the hot pans with the cooking spray.
  • Add chicken to the skillets and cook until golden brown on each side (should be about 4 minutes total, but always check to make sure your chicken is cooked all the way).
  • Transfer chicken to a plate and cover loosely with foil.
  • Wipe out your skillets and raise heat to high.
  • Spray the skillets with olive oil.
  • If you are using two skillets, add one package of mushrooms to each pan. I was able to fit both in my pan. 
  • Cook mushrooms for 3 minutes without stirring to allow the mushrooms to brown. 
  • When the mushrooms are browned, combine in one pan (if you are using two skillets), add garlic and season with salt. 
  • Reduce the heat to medium and cook the mushrooms for another minute, until the garlic is fragrant.
  • Stir in the remaining 1 1/2 tablespoons of flour. 
  • Stir in the wine and chicken broth, and bring the sauce to a simmer. You want to simmer this until it has the consistency of a gravy (about 3 minutes).
  • Remove from the heat and stir in the yogurt. Season with salt and pepper.
  • Spoon your mixture over the chicken and serve.
This recipe serves four. Nutrition info: Calories 243, Fat 4g, Protein 34g, Carbs 12g, Cholesterol 72mg, Fiber 2g, Sodium 411mg. 

I served this over a really yummy parmesan orzo that can be found here (use whole wheat, it's so yummy!)

This is a great weekend meal, but if you have some extra time during the week, you can easily make it then.


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