Low-Fat Chicken Marsala

Italian food is known for being heavy in stodgy, yummy carbs and fatty cheeses. But Italian doesn’t have to mean unhealthy if you employ a few simple techniques to turn classic dishes into a slim suppers. Stick to lean meats, which are better for your heart, and steer clear of creamy sauces. This recipe is ideal for impressing dinner guests or simply for some warm winter comfort food. Prep: 10 min Cook: 15 min 3 Tbsp whole-wheat flour 3 Tbsp white flour 1/4 tsp white pepper 1 - 1 1/2 lb chicken cutlets 3 c sliced mushrooms 2 Tbsp thinly sliced shallots 1/2 c Marsala wine 1/2 c low-sodium chicken broth 2 Tbsp chopped parsley 1/2 tsp chopped fresh thyme leaf 1. In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside. 2. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm. 3. Add mushrooms and shallots to pan; stir for 1 to 2 minutes. 4. Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan. 5. Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half. 6. Return chicken to pan and simmer for 5 minutes. Serve hot. Makes 4 servings. Per serving: 224 cal, 2 g fat (1 g sat), 400 g sodium, 20 g carbs, 1 g fiber, 27 g protein Make it a meal: Mash 1/2 cup boiled red bliss potatoes (leave the skins on for maximum nutrition) with 1 Tbsp fat-free cream cheese, 1 Tbsp skim milk, and salt and pepper to taste. Serve alongside 1/2 cup peeled, sliced carrots that have been boiled, drained, and glazed with 1 tsp honey.