Chicken with Marsala

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves 4
A dash of Marsala wine gives this simple chicken dish a flavour twist. Serve with sautéed potatoes.

By Rick Stein
From Rick Stein’s Long Weekends
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4 chicken breasts, skin removed
40g/1½oz plain flour
50g/1¾oz butter
2 tbsp olive oil
2 shallots, finely chopped
1 garlic clove, finely chopped
160g/5¾oz chestnut mushrooms, sliced
250ml/9fl oz dry Marsala
150ml/5fl oz chicken stock
small handful chopped flatleaf parsley
salt and freshly ground black pepper
Put the chicken breasts between sheets of cling film and beat, using a meat mallet or rolling pin, until about 5mm thick. Season with salt and pepper on both sides.
Put the flour on a plate and dip the chicken in it to coat lightly, shaking off any excess.
Melt half the butter and oil in a frying pan over medium-high heat and fry the chicken for 2–3 minutes on each side until golden-brown. Set aside.
Wipe the pan with kitchen paper. Heat the remaining butter and oil over a medium heat and gently fry the shallot and garlic for about 5 minutes until softened. Add the mushrooms and cook for 2 minutes. Add the Marsala and increase the heat to high. Cook until the liquid has reduced in volume by about half. Turn the heat back down to medium, add the stock and chicken. Cook for about 10 minutes. Serve sprinkled with parsley.

Loaded Celery Sticks
Loaded Celery Sticks
11/22 ,
4 medium stalks celery
3/4 cup low-fat cottage cheese
2 tsp fresh dill
1 scallion, chopped

Fill stalks with cottage cheese, and sprinkle with dill and scallion.

Total: 150 Calories

Celery is the perfect snack to satisfy your crunch craving. For nearly the same number of calories, you could have one pretzel rod or six whole celery stalks.

Crackers and Yogurt
Crackers and Yogurt
12/22 ,
2 Wasa Light Rye crackers
1/4 avocado, sliced
1 cucumber, diced
6 oz Fage Total nonfat Greek yogurt

Top crackers with avocado. Stir cucumber into yogurt.

Total: 278 Calories

Cucumbers are 95 percent water, so they’re a perfect way to add some crunch to yogurt without loading on extra calories.

Loaded Pears
Loaded Pears
13/22 ,
1 cup sliced pear
1 Tbsp almond butter
1 Tbsp shredded coconut

Total: 207 Calories

Almond cell walls help reduce the amount of fat absorbed by the body.

Kiwi Parfait
Kiwi Parfait
14/22 ,
6 oz plain low-fat yogurt
1 kiwi, sliced
1/4 cup Barbara’s High Fiber, Flax & Granola cereal
1 tsp fresh mint leaves

Layer the first three ingredients a few times, then garnish with mint.

Total: 208 Calories

The smell of mint is a proven appetite suppressant. Perfect flat ab hack.

Steamed Artichoke
Steamed Artichoke
15/22 ,
1 cooked artichoke
1 tsp olive oil
1/4 cup balsamic vinegar
Dash of salt

Remove stems from artichokes, and stand artichokes upright in steamer pot with water. Cover, and steam until done, 15 to 20 minutes. Mix together olive oil, balsamic vinegar, and salt, and drizzle over artichoke.

Total: 160 Calories

A list published by The American Journal of Clinical Nutrition ranked artichoke number one for antioxidant levels among vegetables—and they’re pumped full of fiber, keeping you full ’til your next meal.

Carrot Raisin Graham
Carrot Raisin Graham
16/22 ,
1 The Laughing Cow Original Creamy Swiss wedge
1 large cinnamon graham cracker rectangle
1/4 cup grated carrot
2 Tbsp raisins

Spread cheese on cracker, and top with carrot and raisins.

Total: 174 Calories

A study says raisins increase levels of leptin, a hormone that may quiet cravings.

Apple and Almond Dip
Apple and Almond Dip
17/22 ,
1 large apple, sliced
2 tsp almond butter
3/4 tsp cinnamon

Total: 187 Calories

Cinnamon helps rein in blood-sugar spikes after a meal, making you less likely to crash before lunchtime.

Cheesy Cauliflower
Cheesy Cauliflower
18/22 ,
2 cups cauliflower florets
1 Tbsp olive oil
3 Tbsp grated Parmesan
Salt and pepper, to taste

Toss together, and roast under a broiler for 10 minutes.

Total: 238 Calories

Not all white foods are bad: With immune-boosting vitamin C and more than four grams of fiber, cauliflower should be on your plate.

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