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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
The amount of vinegar in this dish is small enough (1/4 teaspoon per serving) that it should be safe for those with GERD.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour instead of all-purpose flour.

 

"Ever consider what pets must think of us? I mean, here we come back from a grocery store with the most amazing haul - chicken, pork, half a cow. They must think we're the greatest hunters on earth!" -Anne Tyler, Author

The refrigerator light goes on...

There is a lot about this recipe that I love. First off, it's delicious. It is a bit old fashioned, admittedly: It was a menu favorite in Italian restaurants when I was growing up, and I think of it as comfort food. It makes a quick and easy dish for small dinner parties but is simple enough for weeknight meals as well.

You might not think this recipe is worth going out and purchasing a bottle of Marsala for. The wine doesn’t have to be terribly expensive and it will keep fairly well, so as long as you have chicken breasts you have an easy and elegant meal. You can substitute port or dry sherry and get a similar flavor.

The other great thing is there are a number of techniques in this dish, and once you master them you can apply them to many other recipes. For example, learning to pound the filets to a uniform thickness may seem intimidating, but it is actually quite easy.

The other technique of dredging the chicken filets in flour seems simple but does take some time and care. This recipe uses the flour to help create a seasoned coating that helps with browning and helps thicken the sauce. Flouring the chicken is also the first step for other recipes where you then dip the ingredient in egg and then breadcrumbs to create a thicker coating.

A third technique is learning to touch the chicken to test for doneness by pressing gently along the outer edge and in the center of the chicken filet. Learning the right amount of give when pressing the chicken breast takes some practice but is a key skill.

Finally, making the sauce is also easier than you might think: the floured chicken breasts do some of the work for you.

Try this recipe. I think that you will also love it and you can then use the techniques for other meals, such as Chicken Piccata and Chicken Parmesan.


 

Chicken Marsala

Servings: 2 | Serving size: 4 ounces chicken with sauce

Cooking time: 30 minutes

This recipe can easily be multiplied but will have to be cooked in batches in a large skillet for more than 4 servings. Leftovers make great sandwiches.

Serve with Roasted Garlic Mashed Potatoes [Low Sodium Roasted Garlic Mashed Potatoes] or Plain Mashed Potatoes [Low Sodium Plain Mashed Potatoes] or Jasmine Rice [Low Sodium Jasmine Rice]

AND

Serve with Parmesan Squash or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini.

...
2 - 4 ounce boneless, skinless chicken breasts
3 Tbsp. all-purpose flour or garbanzo flour
1/4 tsp. fresh ground black pepper
1 tsp. dried oregano
1 tsp. dried basil
1 Tbsp. extra virgin olive oil
1/4 cup Marsala wine
1/2 tsp. white wine vinegar
1/4 tsp. salt
1/4 cup no salt added chicken stock

Slice the chicken breasts into halves so that you have 4 equal portions. Place the breasts between layers of Saran wrap and pound the chicken until it has about doubled in size, being careful to keep the chicken uniform thickness. (The back of a small skillet will work great if you don't have a meat mallet.)

Mix the flour, pepper, oregano, and basil in a shallow dish.

Place the olive oil in a large skillet over high heat.

While the oil is heating, dredge the chicken with the flour, patting it to coat thoroughly. (Note that you do not use egg to coat the chicken. This is not an error.)

Reduce the heat to medium-high and cook until lightly browned on one side and then turn and cook until lightly browned on the other (about 2 - 3 minutes on each side).

Add the Marsala wine, vinegar, and salt, and reduce until the wine is almost a glaze - then add the chicken stock.

Swirl the sauce, turning the chicken to coat well. Remove the chicken to a hot plate.

Reduce the sauce until it thickens slightly and then spoon over the chicken. Serve immediately.

Nutrition Facts

Serving size: 4 ounces chicken with sauce

Servings: 3

Amount Per Serving

Calories 188 Calories from Fat 69
% Daily Value
Total Fat 8g 12%
    Saturated Fat 1g 6%
    Monounsaturated Fat --g
    Trans Fat 0g
Cholesterol 32mg 11%
Sodium 339mg 14%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 3%
    Sugars 2g
Protein 14g
Vitamin A 1% Vitamin C 2%
Calcium 2% Iron 6%
Vitamin K 12 mcg Potassium 228 mg
Magnesium 26 mg