Show your sweetie a little love by making this dish and you’re bound to receive even more in return. It won’t weigh you down or make you feel sluggish either.
Chicken Marsala with Crimini Mushrooms and Garlic
Ingredients
1 pound (455 g) boneless, skinless chicken breasts (about 3 breasts)
1/2 teaspoon freshly ground black pepper, divided
1/4 + 1/8 teaspoon salt, divided
1/4 teaspoon garlic powder
2 tablespoons (28 ml) extra-virgin olive oil, divided
1 (8-ounce, or 224-g) package crimini (baby Bella) or white mushrooms, quartered (about 3 cups)
1/4 medium red onion, diced (about 1/2 cup, or 40-g)
2 garlic cloves, minced
1 cup (235 ml) Marsala wine
1/2 cup + 2 tablespoons (148 ml) organic or reduced sodium chicken broth
2 teaspoons cornstarch
2 teaspoons honey
1 1/2 teaspoons dried Italian herb seasoning
1 tablespoon (14 g) cold cubed butter
4 teaspoons chopped chives (optional)
Directions
Lay chicken on cutting board and cover with plastic wrap or parchment paper. Pound each breast with a mallet to an even thickness of 1/2 inch. Sprinkle chicken on both sides with 1/4 teaspoon each pepper, salt, and garlic powder.
Heat a large fry pan or skillet on medium and add 1 tablespoon (15 ml) oil. Add chicken to hot oil and cook on one side until browned, about 5 to 6 minutes. Flip and cook 2 more minutes until almost cooked through. Transfer chicken to a plate near stove to keep warm.
Pour 1 tablespoon (15 ml) oil into pan and add mushrooms, onion, garlic, and cook 6 minutes, scraping up any browned bits from the bottom of pan as water releases from vegetables. Pour in the wine, 1/2 cup (120 ml) broth, and simmer briskly until three-quarters of the liquid has evaporated.
Whisk together 2 tablespoons broth, cornstarch, honey, Italian seasoning, 1/4 teaspoon pepper, 1/8 teaspoon salt, and stir into pan. Simmer 1 minute to thicken while stirring. Place chicken back in pan to reheat and coat with sauce. Remove from heat and swirl in butter. Place chicken on plates, spoon sauce around and on top of chicken, and sprinkle with chives (optional). Serve with rice or pasta.
Yield: 4 servings
Nutrition Facts (per serving): 344 calories, 11 g total fat, 3 g saturated fat, 0 g trans fat, 392 mg sodium, 73 mg cholesterol, 17 g total carbohydrate, 1 g fiber, 28 g protein, 11% DV iron, 3% DV calcium, 3% DV Vitamin A, 9 % DV Vitamin C.
This recipe is from guest contributor Michelle Dudash, RD.
Michelle is an award-winning registered dietitian and Cordon Bleu-certified chef who entertains and educates people on how food and health can deliciously co-exist. She is the “Healthy Dish” newspaper columnist for The Arizona Republic and is author of the upcoming cookbook, Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love (Fair Winds Press, December 1, 2012). Michelle has cooked in a Mobil Five Star restaurant and was a private chef for guests including English royalty. She has made hundreds of television appearances in Phoenix on ABC and NBC, and nationally on Better and FOX and Friends.
Michelle’s recipes have been seen in Martha Stewart’s Whole Living magazine, Better Homes and Gardens, Betty Crocker magazine, and at A-list celebrity events. Michelle lives in Scottsdale, Arizona with her hungry 3 year old and husband. For more info: www.michelledudash.com.
