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Chicken Marsala With Herbs
Chicken Marsala is a simple, but delicious old Italian favorite, that is always appreciated. This classic dish is delicious and yet low in fat and calories.
PREPARATION TIME: 10 minutes
COOKING TIME: 35 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
4 boneless skinless chicken breasts (4-6 ounces each)
1 medium onion, chopped
1 teaspoon chopped garlic
3/4 cup Marsala wine
4 cups tomatoes, fresh or canned
¼ teaspoon fresh-ground black pepper
2 tablespoons chopped parsley
1 tablespoon chopped fresh basil or 1 teaspoon dried
2-3 tablespoons Parmesan cheese (optional)
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DIRECTIONS:
1. Spray a large skillet with cooking spray. Add the chicken and cook over medium hest, turning to brown on all sides. Add the onion and garlic and cook until lightly browned. Increase the heat to high, add the wine, and cook until completely reduced. Remove the chicken.
2. Reduce the heat to medium and add the tomatoes, pepper, parsley, and basil. Simmer, stirring occasionally, until the sauce begins to thicken, about 30 minutes. Return the chicken to the skillet and cook until heated through.
3. Sprinkle with the cheese, if desired.
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Nutrition Per Serving:
Per serving: 240 calories, 29 g protein, 15 g carbohydrates, 2 g fat, 1 g saturated fat, 65 mg cholesterol, 3 g fiber, 465 mg sodium
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Tips:
Serve over noodles if desired. Other vegetables may be added for variety, such as mushrooms, zucchini, green pepper, and broccoli.
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| From The Natural Solution to Diabetes |
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