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Chicken Marsala

Healthy Recipe: Chicken Marsala

Ingredients

1/8 teaspoon black pepper
¼ teaspoon salt
¼ cup flour
4 chicken breasts, boned, skinless
1 tablespoon olive oil
½ cup Marsala wine
½ cup chicken stock, skim fat from top
½ cup fresh lemon juice
½ cup sliced mushrooms
1 tablespoon fresh parsley, chopped

Directions
1. Mix together pepper, salt and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breast in skillet and brown on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock and mushrooms.
4. Stir to toss, reduce heat and cook for about 10 minutes until the sauce is partially reduced.
5. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
6. Cover and cook for about 5 to 10 minutes or until chicken is done.
7. Serve sauce over chicken. Garnish with chopped parsley.

Yields 4 servings.

Per serving:
Calories 277
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 77 milligrams
Sodium 304 milligrams
Calcium 55 milligrams
Iron 5 milligrams



Source:
National Heart, Lung, and Blood Institute
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