Healthy Chicken Marsala
I made this last night.
I didn't really measure things, I tend to cook to taste... but anyone who is familiar with the original dish will know that this is a **HUGE** calorie/fat saver.
PREP:
*Saute sliced mushrooms in a nonstick frying pan with some chicken broth and crushed garlic/garlic powder. Put it aside in a bowl.
Slice chicken breasts (I used two, and it yielded 4 servings!) into very thin pieces.
*Coat chicken with egg substitute (1/3 cup did all and I had extra) and put the pieces a few at a time into a plastic bag with a mixture of WW flour, garlic powder, parsley, non-MSG/non-salt tenderizer, whatever else heck you want. Shake it up and set the flour-coated pieces aside until they're all done.
COOKING CHICKEN:
In the nonstick pan on pretty dang high heat, use some cooking spray on the bottom and put chicken into a single layer in the pan, turning over and over until the coating is browned and dry. (Note: the chicken doesn't need to be cooked through at this point.) This will not be the same consistancy as 'fried chicken' b/c hardly any oil is used, just the cooking spray. Put the cooked chicken aside.
MAKE THE SAUCE:
In the pan mix chicken broth and Marsala wine (you can get cheap cooking wine for this) at about 1:1 ratio. Add some corn starch and make a semi-thick sauce. Add back in the mushrooms. Add more garlic, if you like.
COMBINE:
Then add the chicken pieces in and boil/sautee them in the sauce. The flour will suck up a lot of the sauce, so add more broth and wine.
SERVE:
Over some pasta with the sauce. Veggies on the side.
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