college · cooking · event · health · home · kitchen · love · nutrition · recipe · restaurant · Sabroso Saturday

Chicken Marsala – Sabroso Saturday

This Friday night my college’s Science Club hosted a special event – Valentine’s Day Mystery Murder Massacre. The interactive experience promised guests a chance to witness a crime. Club members told me they had forensic equipment at the banquet room, to investigate clues and solve the crime. Lesli and I were unable to get tickets for the Mystery Murder Massacre. We missed out on the fun, and the meal – chicken Marsala. Murder, mystery, Marsala – who could not love that? If Friday night were a TV show for kids it would be brought to you by the letter M, and hosted by this caped character.

Chicken Marsala - Eat Better America
Chicken Marsala - Eat Better America

Chicken Marsala is always an elegant dish at restaurants, but it does not have to be scary for cooking at home. A cozy movie night on your couch with a loved one. Kick off your shoes, get comfortable and enjoy! This recipe comes from EatBetterAmerica, a website that shares recipes, diet and nutrition tips.

I would serve this with steamed vegetables (notice broccoli in the picture), or maybe some whole-wheat pasta or brown rice to soak up the sauce, and a  cranberry juice Limelight Sparkler.

Prep Time:20 min
Start to Finish:25 min
Makes:4 servings

1/4 cup Gold Medal® all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
4 boneless skinless chicken breasts (about 1 1/4 lb)
2 tablespoons olive or vegetable oil
2 cloves garlic, finely chopped
1 cup sliced fresh mushrooms (3 oz)
1/4 cup chopped fresh parsley or 1 tablespoon parsley flakes
1/2 cup dry Marsala wine or Progresso® chicken broth (from 32-oz carton)

1. Mix flour, salt and pepper. Coat chicken with flour mixture; shake off excess flour.
2. Heat oil in 10-inch skillet over medium-high heat. Cook garlic, mushrooms and parsley in oil 5 minutes, stirring frequently.
3. Add chicken to skillet. Cook uncovered about 8 minutes, turning once, until chicken is brown. Add wine or broth. Cook uncovered 8 to 10 minutes, turning once, until chicken is no longer pink in center.

Nutritional Information

1 Serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 9g (Dietary Fiber 0g, Sugars 2g); Protein 32g Percent Daily Value*: Vitamin A 6%; Vitamin C 4%; Calcium 2%; Iron 10% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 2 Fat Carbohydrate Choices: 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

NOTE: I made an effort to keep this meal healthy, because February is American Heart Month. You may recognize our very own MsLatina (who created Sabroso Saturday) as a spokeswoman on the American Heart Assocation’s GoRed website.

Please also take a moment to like the Go Red page on Facebook, and check out the Macy’s page where you can send a free online valentine.

Advertisements

7 thoughts on “Chicken Marsala – Sabroso Saturday

  1. Tom has been bugging me to make this for him. I can’t believe the calorie count! Holy smokes, I totally have to try it since I am trying to be healthier! Looks so delish!

  2. I love EatBetterAmerica! I subscribe to their emails because they have some great recipes. Also cked out the Limelight Sparkler at your suggestion and it looked fab! Its going to be one of my go to non-alcoholic drink beverages now 😉 Thank you!

Questions? Comments? Share!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s