Chicken Marsala with Three Mushrooms
An Italian-American classic, lightened without losing its character. Three kinds of mushroom (button, shiitake and portobello) give depth to the Marsala sauce, thickened with just a spoonful of whole-wheat flour. This is the highest-protein recipe in the chapter.
- Serves
- 4
- Prep
- 10 min
- Cook
- 25 min
- Serving size
- ¼ of the recipe (about 170 g / 6 oz raw chicken)
Ingredients
- 680 g (1½ lb) chicken breast, thinly sliced
- 1 tbsp whole-wheat flour
- ¼ tsp white pepper
- 70 g (1 cup) button mushrooms, sliced
- 70 g (1 cup) shiitake mushrooms, sliced
- 70 g (1 cup) portobello mushrooms, sliced
- 2 tbsp thinly sliced shallots
- 120 ml (½ cup) Marsala wine
- 120 ml (½ cup) low-sodium chicken broth
- 2 tbsp chopped fresh parsley
- ½ tsp chopped fresh thyme
- Cooking spray
Method
- Lightly coat a large nonstick skillet with cooking spray and heat over medium-high. Brown the chicken for 2 to 3 minutes per side, then set aside and keep warm.
- Add the mushrooms and shallots to the pan and stir for 1 to 2 minutes.
- Sprinkle in the flour and cook for 2 minutes, stirring constantly.
- Pour in the Marsala and reduce to the thickness you like, scraping up the browned bits from the bottom of the pan.
- Lower the heat and add the broth, parsley, white pepper and thyme. Simmer until the broth has reduced by half.
- Return the chicken to the pan and simmer for 5 minutes before serving.
Cook’s tip
Slices of even thickness cook evenly. If needed, pound them lightly between two sheets of parchment.
Variation
Serve with green beans or cauliflower mash to keep the meal low in carbohydrates.
Nutrition per serving
Values reproduced from the supplied recipe document.
- Energy
- 248 kcal
- Protein
- 39.7 g
- Carbohydrate
- 7.2 g
- of which sugars
- n/a
- Fat
- 5.8 g
- of which saturates
- 1.5 g
- Fiber
- 1.2 g
- Sodium
- 322 mg
Very high in protein, low in carbohydrates.