Chicken Marsala

My fireman has a favorite dish from a popular restaurant, known for their extensive menu. We don’t frequent that often, so when we do go he gets the same thing everytime. I mean, EVERY time. Chicken Marsala. I agree with him, one of the best things on the menu- but I hardly get a taste when he orders because he wants every bit for himself. (stindgy.) I’m wondering if I told him that an entire entree is about 1,475 calories he would share a little bit. Now, outside of the fact that he is 200 pounds of (nearly) solid muscle and burns close to that in a workout, he really can’t even afford to take in that many calories in one sitting. Calories in this dish are in the breading and pan frying of the chicken in butter and oil. Also, the MASSIVE portion size. Good Grief, there are 4 chicken medallions on the plate, as well as a good 3-4 cups of pasta. Talk about stuffed by the end. Then the waitress comes by to suggest a slice of cheesecake- ‘Why of course! What’s another 930 calories?’ (Sorry for bursting your bubble..) Recreating this dish was pretty simple, if you ask me- the key is to pan fry the chicken in A LOT less oil/butter and use (lower sodium) fat free, chicken broth as a base for the wine sauce. AND- not to mention a much smaller portion size than that served at the restaurant. If you do find yourself dying for that favorite (grossly portioned) dish, split it with a friend, or ask that only half be brought to the table and the other half be boxed to go!

Feel free to mix up the seasonings- omit or increase to your liking.

Chicken Marsala

with Whole Wheat Bowtie Pasta

INGREDIENTS:
1 (14.5 ounce) box whole wheat farfalle pasta
4 (4-ounce) skinless, boneless chicken breast halves
1 tablespoon all-purpose flour, plus 1 teaspoon
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon pepper
1 tablespoons olive oil, plus 2 teaspoons; divided
1 teaspoon butter
1 medium onion, chopped
1/2 teaspoon crushed red pepper flakes (more or less to your taste)
3 to 5 garlic cloves, minced
1 1/2 cups thinly sliced shiitake mushroom caps
1 1/2 cups thinly sliced button mushrooms
1 cup portabella mushroom caps, rough chopped
2/3 cup sweet Marsala wine
1 cup fat-free, lower-sodium chicken broth
1 cup halved teardrop tomatoes (pear-shaped), optional

DIRECTIONS:
In medium saucepan, boil pasta according to package directions, omitting salt and fat. Drain and set aside, keep warm.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound chicken to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine the flour, Italian seasoning, garlic powder, paprika and pepper; Dredge chicken in flour mixture. Heat a large stainless steel skillet over medium-high heat. Add 2 teaspoons oil plus 1 teaspoon butter to pan; swirl to coat. Add chicken; cook 3 minutes on each side or until done. Remove from pan; cover and keep warm. Heat remaining 1 tablespoon oil in the same pan over medium-high heat. Add onion, red pepper flakes, and garlic; sauté 2 minutes or until onion is golden. Add remaining 1/2 teaspoon salt, portabella, shiitake, and button mushrooms; sauté 6 minutes or until mushrooms release moisture and brown. Sprinkle with remaining 1 teaspoon flour; cook 1 minute, stirring constantly. Stir in wine; cook 1 minute. Add broth; bring to a boil. Reduce heat, and simmer 1 minute. Add chicken back to the sauce; cook 2 minutes or until thoroughly heated, turning chicken once. Add tomatoes to pan, cook until tomatoes are just softened, about 2-3 minutes more. Serve over bowtie pasta.

Nutrition Information:

Serves 4

Serving Size: 1 breast, 3/4 cup pasta, 3/4 cup sauce

Calories: 390

Fat: 8g

Carbohydrates: 34 g

Fiber: 6 g

Protien: 34 g