Chicken Marsala with Mushrooms and Broccoli
If you can't find thinly sliced chicken cutlets, you can easily make them yourself by cutting skinless, boneless chicken breast lengthwise and pounding the fillets thin with a meat mallet or the back of a heavy ladle.
- 4
Ingredients
- 1/2 cup whole wheat pastry flour or white whole wheat flour
- 1 tsp. paprika
- 1 tsp. grated orange zest (from 1 medium orange)
- 1/4 tsp. freshly ground black pepper
- 8 thinly sliced chicken breast cutlets (about 1 1/4 pounds)
- 1/2 tsp. salt
- Nonstick cooking spray
- 2 Tbsp. olive oil
- 1 10-ounce package mushrooms, such as white button or cremini, sliced
- 1 shallot or 1/4 small red onion, finely chopped
- 1/2 cup Marsala wine
- 1 cup reduced-sodium, fat-free chicken stock
- 2 cups broccoli florets, roughly chopped
- 2 Tbsp. reduced-fat cream cheese, at room temperature
- 1/4 cup packed flat parsley leaves, chopped
Preparation
Step 1
Place the flour, paprika, orange zest, and black pepper on a sheet of waxed paper. Mix with your fingertips until well combined. Sprinkle the chicken with salt and dredge in the flour mixture.
Coat a large skillet with cooking spray. Heat the skillet over medium-high heat and add half of the oil. Shake any excess flour off the chicken and add half of the cutlets to the skillet. Reduce the heat to medium and cook 2 to 3 minutes, until the chicken has a brown crispy coating. Turn once and cook 2 to 3 minutes longer, until chicken is cooked through and no longer pink. Transfer the chicken to a plate. Repeat with the remaining oil and chicken.
Add the mushrooms and shallots or onions to the skillet. Cook 4 to 5 minutes, until the mushrooms soften and begin to brown; add 1 to 2 Tbsp. of water if the mushrooms or onions begin to stick. Add the Marsala and bring to a boil, allowing the liquid to decrease by a third. Add the chicken broth and broccoli, then reduce to a simmer and cover. Cook another 4 minutes, until the broccoli is tender. Turn off the heat and slowly add the cream cheese to the skillet, stirring continuously until the cheese starts to combine with the sauce and incorporates the veggies (the stirring keeps the cheese from curdling). Return all the chicken to skillet. Sprinkle with the parsley and serve immediately.
Per serving (1 1/2 cups): 366 calories, 39g protein, 21g carb, 10.4g fat, 86mg cholesterol, 4g fiber, 549mg sodium