Lean Cuisine - Chicken Marsala

Preparation time:: 10 mins mins

Cooking time:: 15 mins mins

Serves:: 4

Rating:

Rate it:Sign in to rate

This fast fat-shedding Chicken Marsala recipe melt kilos, not willpower. Eat up!

Ingredients

3 tbs wholemeal flour
3 tbs white flour
¼ tsp white pepper
450-680g chicken breast fillets (tenderised till thin)
3 cups sliced mushrooms
2 tbs thinly sliced spring onions
½ cup marsala wine
½ cup low-sodium chicken stock
2 tbs chopped parsley
½ tsp chopped fresh thyme leaf

Method

In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside.

Lightly coat a large, non-stick frypan with cooking spray and heat on medium-high.

Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Move chicken to a plate and keep warm.

Add mushrooms and spring onions to pan;stir for 1 to 2 minutes.

Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan.

Reduce heat and add stock, parsley and thyme. Stir; cook until stock reduces by half.

Return chicken to pan and simmer for 5 minutes. Serve hot with vegies.

Notes

Per serve: 937kJ, 20g carbs,27g protein, 2g fat, (1g saturated fat), 1g fibre, 400mg sodium.

Spring chick: The secret to turning this Italian classic into a slim meal is using tenderised chicken breasts, which are thinner than thighs, so your dose of lean protein cooks faster and more evenly without drying out. "Nobody likes dry chicken - but moist, tender chicken can feel like a treat," says Jen Welper, chef at weight-loss spa Hilton Head Health Institute in the US. Add mushrooms, spring onions and a splash of marsala wine (available from most bottle shops), as above, and you're good to go.

Make it a meal: Mash ½ cup boiled baby potatoes (leave the skins on for maximum nutrition) with 1 tbs reduced-fat cream cheese, 1 tbs skim milk, and salt and pepper to taste. Serve alongside ½ cup peeled, sliced carrots that have been boiled, drained and glazed with 1 tsp honey. This pair of stomach-filling sides adds a mere 485kJ, for a dinnertime total of 1422kJ.