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CHICKEN MARSALA, HEART HEALTHY

Want flavor without lots of salt and fat? Try this dish, which combines wine, lemon juice, and mushrooms into a delicious sauce. A heart healthy recipe.
Yield: 4 servings
 

INGREDIENTS

• 1/8 tsp black pepper
• 1/4 tsp salt
• 1/4 C flour
• 4 (5 oz total) chicken breasts, boned, skinless
• 1 Tbsp olive oil
• 1/2 C Marsala wine
• 1/2 C chicken stock, fat skimmed from top
• 1/2 lemon, juice only
• 1/2 C mushrooms, sliced
• 1 Tbsp fresh parsley, chopped
 

DIRECTIONS

1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.

2. In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides, then remove and set aside.

3. To skillet, add wine and stir until heated. Add juice, stock, and mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is partially reduced.

4. Return browned chicken breasts to skillet. Spoon sauce over chicken.

5. Cover and cook for about 5–10 minutes or until chicken is done.

6. Serve sauce over chicken. Garnish with chopped parsley.
 

NUTRITION

Serving size: 1 chicken breast with 1/3 cup of sauce
Each serving provides:
Calories: 285
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 85 mg
Sodium: 236 mg
Total fiber: 1 g
Protein: 33 g
Carbohydrates: 11 g
Potassium: 348 mg
 

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes -
National Heart, Lung, and Blood Institute