Healthy Parsley And Thyme Chicken Marsala
The secret to turning this Italian classic into a slim summer meal is using chicken cutlets, which are thinner than breasts so your dose of lean protein cooks faster. Try it tonight!
Prep: 10 min Cook: 15 min
What You Need
3 tbsp wholewheat flour
3 tbsp white flour
1/4 tsp white pepper
500g chicken cutlets
3 c sliced mushrooms
2 tbsp thinly sliced shallots
1/2 c Marsala wine (alternative: Old Brown Sherry, muscadel or Jerepigo)
1/2 c low-sodium chicken stock
2 tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf
In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside. Lightly coat a large, non-stick pan with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned (two to three minutes per side). Remove cutlets to a plate and keep warm. Add mushrooms and shallots to pan; stir for one to two minutes. Add wine/sherry to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan. Reduce heat and add stock, parsley and thyme. Stir; cook until stock reduces by half. Return chicken to pan and simmer for five minutes. Serve hot.
Makes four servings. Per serving: 936kJ, 2g fat (1g sat), 400g sodium, 20g carbs, 1g fibre, 27g protein
Mash half a cup of boiled potatoes (leave the skins on for maximum nutrition) with one tablespoon fat-free cream cheese, one tablespoon skim milk, and salt and pepper to taste. Serve alongside half a cup peeled, sliced carrots that have been boiled, drained and glazed with one teaspoon honey. This pair of belly-filling sides adds a mere 485kJ, for a dinnertime total of 1421kJ.