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Heart Healthy Recipes - Chicken Marsala

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Heart Healthy Recipes
• Spinach Berry Salad
• White Bean Dip
• Corn tomales with avocado-tomatillo salsa
• Rice & Beans Salad
• Broccoli Cheddar Bake
• Crispy Potato Skins
• Vegetable Slaw
• Honey Glazed Sweet Potatoes
• Sauteed Fresh Corn
• Glazed Root Vegetables
• Grilled Lemon Chicken
• Poached Salmon
• Baked Penne Florentine
• Light Colorado Quiche
• Beef Fajitas
• Chicken & Asparagun Tossed with Penne
• Curried Pork Tenderloin in Apple Cider
• Zucchini Lasagna
• Chicken Marsala
• Caribbean Casserole
• Pumpkin Pie
• Irish Brown Bread
• Carrot and Spick Quickbread
• Orange Dream
• Three-Grain Raspberry Muffins
• Apple Berry Cobbler
• Mini Cherry Pies
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Chicken Marsala

Serves 4

Ingredients:
1/8 teaspoon black pepper
¼ teaspoon salt
¼ cup flour
4 (5 ounce total) chicken breasts, boned, skinless
1 tablespoon olive oil
½ cup Marsala wine
½ cup chicken stock, fat skimmed from top
½ lemon, juice only
½ cup mushrooms, sliced
1 tablespoon fresh parsley, chopped

Directions:

  • Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
  • In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides, then remove and set aside.
  • To skillet, add wine and stir until heated. Add juice, stock, and mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is partially reduced.
  • Return browned chicken breasts to skillet. Spoon sauce over chicken.
  • Cover and cook for about 5-10 minutes or until chicken is done.
  • Serve sauce over chicken. Garnish with chopped parsley.

Nutritional Analysis:
(per serving or 1 chicken breast with 1/3 cup of sauce)
Calories: 285 Cholesterol: 85 mg
Protein: 33 g Sodium: 236 mg
Carbohydrate: 11 g Fiber: 1 g
Total fat: 8 g Potassium: 348 mg
Saturated fat: 2 g
Diabetes Exchange:
½ to 1 carbohydrate exchange