Heart-healthy Chicken Marsala

By Kay MacInnis
Registered dietitian

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This is another one of our favorite Providence Cooks! recipes.

This one’s a little more elaborate than last week’s easy Breakfast Cupcakes. This time, I’ve gone the extra mile to make a really special meal, and still keep it healthy.

“Chicken Marsala” sounds indulgent, doesn’t it? But this version fits into the guidelines for a heart-healthy diet, and is also great for those watching their blood sugar.

Add some roasted veggies, and you’ve got a complete, hearty meal for these cold days.

Here’s how to make it:

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Chicken Marsala

• 2 large boneless chicken breast
• Kosher salt
• Freshly ground black pepper
• ¼ cup plus 2 tbsp all-purpose flour
• 1 tbsp unsalted butter
• 2 tsp olive oil
• 3 garlic cloves, minced
• ¼ c finely chopped shallots
• 4 ounces sliced shiitake mushrooms
• ¼ c Marsala wine
• ½ cup chicken broth (low sodium, low fat)

Preheat oven to 200°F.

Place the chicken breast between two sheets of plastic wrap and lightly pound them until they are about ¼-inch thick. Season with ½-tsp salt and a pinch of black pepper.

Put the flour in a shallow bowl and lightly dredge the chicken pieces in the flour, shaking off any excess. Reserve 1 tsp of remaining flour.

Heat a large skillet over medium heat. Add ½ tbsp of butter and 1 tsp of olive oil to the pan, and heat until the butter has melted. Add the chicken until slightly golden on both sides, about 3 minutes. Transfer to a baking dish and place in oven.

Add the remaining ½ tbsp. butter and 1 tsp of olive oil to skillet. Add the garlic and shallots, cook until soft. Add the mushrooms, season with 1/8 tsp of salt and pepper. Cook for 5 minutes, sprinkle in reserved flour and cook for about 1 minute. Add the wine and chicken broth. Cook, stirring and scraping the brown pieces from the skillet until thick, about 2 minutes.

Return the chicken to the skillet with the mushrooms, heat to low heat and simmer for 4 to 5 minutes. Finish in oven until chicken is done.

 

Nutrition information: 241 cal., 8 gm fat,  2.5 g sat fat, 80 mg chol, 10 gm CHO, 1 g fiber, 26 gm protein, 2 g sugar, and 428 mg sodium

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chef at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is Feb. 3.

 

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