Heart-Healthy Chicken Marsala
Indulge in the rich, savory flavors of this *Heart-Healthy Chicken Marsala*, a wholesome twist on the classic Italian-American favorite. Tender, golden-seared chicken breasts are lightly coated in whole wheat flour and paired with earthy cremini mushrooms and fragrant shallots. The dish is deglazed with marsala wine and enriched with low-sodium chicken broth, creating a silky sauce that's as nutritious as it is delicious. Fresh thyme, parsley, and a zesty touch of lemon juice add vibrancy, while the use of extra virgin olive oil ensures a lighter, heart-healthy approach. Ready in just 45 minutes, this recipe is perfect for weeknight dinners or elegant occasions. Pair with whole-grain pasta or steamed vegetables for a satisfying and guilt-free meal. Perfect for those seeking a flavorful, low-sodium, and heart-smart alternative to traditional chicken marsala!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup whole wheat flour
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 8 ounces cremini mushrooms, sliced
- 2 tablespoons shallots, finely chopped
- 1 cup low-sodium chicken broth
- 0.5 cup marsala wine
- 1 teaspoon fresh thyme, chopped
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Pound each chicken breast to roughly 1/2 inch thickness using a meat mallet to ensure even cooking.
In a shallow dish, combine whole wheat flour, black pepper, and garlic powder. Dredge each chicken breast in the flour mixture, shaking off any excess.
Heat a non-stick skillet over medium heat and add half of the olive oil. Once hot, add the chicken breasts and cook for approximately 5 minutes on each side, or until golden and cooked through. Remove chicken from the skillet and set aside, keeping warm.
In the same skillet, add the remaining olive oil. Add sliced mushrooms and shallots, cooking for about 5 minutes or until the mushrooms are browned and shallots are soft.
Add the marsala wine to the skillet and bring it to a simmer. Let it simmer for about 3 minutes to allow the alcohol to cook off.
Pour the low-sodium chicken broth into the skillet, stirring well to lift any browned bits from the bottom. Cook for an additional 5 minutes, allowing the sauce to reduce.
Return the chicken breasts to the skillet, spooning sauce and mushrooms over the top. Heat until the chicken is warmed through.
Just before serving, sprinkle fresh thyme, parsley, and drizzle with lemon juice. Serve hot with your choice of whole grain pasta or steamed vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
1739 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.5 g | 53% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 615 mg | 27% | |
| Total Carbohydrate | 74.5 g | 27% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 21.8 g | ||
| Protein | 233.9 g | 468% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 145 mg | 11% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 3026 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
