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Marsala has a deep, earthy flavor that pairs well with mushrooms. If you are not partial to mushrooms, try topping this traditional Italian chicken with spinach sauteed in a simple olive oil and lemon sauce. The tradional method used for preparing marsala in most restaurants calls for the chicken to be doused in flour, or oil and bread crumbs, and then fried in oil. Our recipe uses a much healthier method for cooking the chicken, yet still manages to retain that great rich and hearty marsala flavor. This chicken is fantastic served simply over a plate of whole wheat pasta with roasted new potatoes. Marsala also nicely compliments veal, so feel free to substitue the chicken with veal tenderloin – the cooking directions stay the same.

2 teaspoons extra virgin olive oil

4 thin-sliced boneless, skinless chicken breasts

1/2 teaspoon salt

1/2 teaspoon ground black pepper

2 cups sliced mushrooms (cremini, shiitake, portobello, or a combination of the three)

2 teaspoons all-purpose flour

1/4 cup dry Marsala wine

1/4 cup reduced sodium chicken broth

1 tablespoon fresh chopped parsley (or 1 1/2 teaspoons dried)

Heat the oil in a large non-stick skillet over high heat. Sprinkle the chicken with salt and pepper, then add to the skillet and saute until cooked through (about 3-4 minutes per side). Transfer the chicken to a platter and cover with a plate to keep warm.

Add the mushrooms to the skillet and saute about 3 minutes, or until browned. Sprinkle the mushrooms with the flour, and stir well to blend. Add the wine and chicken broth and bring to a boil. Cook, stirring frequently, until the sauce thickens (about 3 minutes). Stir in the parsley. Plate the chicken and spoon the mushroom mixture over top.

Serves 4. Per serving: 164 calories, 4 g total fat, 0.5 g saturated, 0 g trans fat, 66 mg cholesterol, 230 mg sodium, 3 g carbs, 1 g fiber, 28 g protein, 27 mg calcium.