This traditional Italian dish is simple to prepare, but bold in flavor. The complex taste is achieved with Marsala wine, lemons and mushrooms — all while maintaining a low-sodium and low-fat profile.
- 1/8 teaspoon black pepper
- ¼ teaspoon salt
- ¼ cup flour
- 1 tablespoons olive oil
- 4 5-ounce chicken breasts, boneless and skinless
- ½ cup Marsala wine
- ½ cup chicken stock, skim fat from top
- ½ lemon, fresh lemon juice
- ½ cup mushrooms, sliced
- 1 tablespoons fresh parsley, chopped
Mix together pepper, salt and flour. Coat chicken with seasoned flour. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Remove chicken from skillet and set aside. Add wine to the skillet and stir until the wine is heated. Add stock, juice and mushrooms. Stir to toss, reduce heat and cook for about 10 minutes until the sauce is partially reduced. Return browned chicken breasts to skillet. Spoon sauce over the chicken. Cover and cook for about 5 to 10 minutes or until chicken is done. Serve sauce over chicken. Garnish with chopped parsley.
Serving size: ¼ of recipe. 285 calories, 8 grams total fat, 2 grams saturated fat, 85 milligrams cholesterol, 236 milligrams sodium, 1 gram fiber, 33 grams protein, 11 grams carbohydrate, 348 milligrams potassium.
Recipe courtesy the U.S. Department of Health and Human Services, Office of Health Promotion and Disease Prevention.
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