Low-Fat Chicken Marsala Recipe

Medically reviewed in April 2021

Meet your daily protein needs with this flavor-packed, low-fat recipe. Beef isn't the only good source of iron, chicken is also an excellent source and getting enough iron is essential for having high energy levels.

Ingredients:

  • 4 skinless, boneless chicken breasts, 5 ounces each
  • 1/4 cup flour
  • 1 teaspoon oregano
  • Black pepper
  • 1 tablespoon olive oil
  • 2 cups sliced cremini mushrooms
  • 2 tablespoon chopped parsley
  • 3/4 cup Marsala wine

Preparation: (Serves 4)

  1. Pound chicken breasts to a 1/4-inch thickness between two sheets of plastic wrap. Combine flour, oregano and black pepper on a plate or in a bowl. Dredge chicken breasts in flour mixture and set aside.
  2. Heat oil on medium in a large skillet. Saute mushrooms until softened, about 6 to 8 minutes. Remove from skillet and set aside.
  3. In the same skillet, cook chicken breasts for 6 minutes, turning once half way through. Remove and keep warm. Return mushrooms to skillet; add parsley and wine and cook until liquid is reduced by about half. Return chicken to skillet and cook for 1 to 2 minutes more.
  4. Serve with seasonal vegetables.

Nutrition Facts (per serving):
Calories 225; fat 4g; saturated fat 0.8g; cholesterol 82mg; sodium 94mg; carbohydrate 12g; fiber 1g; protein 34g

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