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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
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"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...

This is such an old fashioned recipe. It was a menu favorite in Italian restaurants when I was growing up and I almost think of it as comfort food. It makes a quick and easy dish for small dinner parties but it's simple for weeknight meals as well.

You might not think it 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. Then as long as you have chicken breasts you have an easy and elegant meal.

Pounding Meat

When pounding meat, there are two important factors for success. The first is plastic wrap. Don't scrimp on the amount that you use as the meat will need enough room to spread out as you pound it. The second is to choose a heavy meat mallet with a flat side.

Begin with the cut of meat in between the sheets of plastic wrap. For a chicken breast, the plastic wrap should be at least 12 inches square. Begin by pounding gently at the thickest portion of the meat. As the meat flattens out gently pound by moving slowly towards the outside of the meat so it will flatten to equal thickness.


 

Chicken Marsala



Servings = 3 | Serving size =4 ounces chicken with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

The chicken 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 or Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version

AND

Serve with Sauteed Spinach or Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Roasted Beets - Low Sodium Version or Yellow Squash and Onions

2 4 ounce boneless skinless chicken breasts
3 Tbsp flour
1 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 low sodium chicken or vegetable broth

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 donít have a meat mallet.)

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

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

While the oil is heating dredge the chicken with the flour mixture, patting it to coat thoroughly.

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

Add the Marsala wine, vinegar and salt to the pan and allow the liquid to reduce until the wine is almost a glaze. Add the chicken stock and swirl the sauce the sauce in the pan, 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.

Nutrition Facts

Serving size = 4 ounces chicken with sauce

Servings = 3

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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