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Chicken Marsala, Low-fat

4 servings

• Pinch of salt and pepper
• 4 skinless, boneless, chicken-breast halves (4 ounces each)
• 1 cup fat-free chicken broth (divided use)
• 2 tablespoons chopped shallots
• 1 clove garlic, minced
• 8 ounces sliced mushrooms
• 1/4 cup marsala
• 2 teaspoons cornstarch
• 1 tablespoon butter

Lightly salt and pepper chicken breasts. Spray a saute pan large enough to hold the chicken with nonstick spray. Add chicken to pan and cook 3 minutes on one side, then turn chicken. If there are bits of chicken stuck to the pan, scrape them up and leave them in the pan (this is flavoring for your sauce). Brown other side of chicken, and then add 1/4 cup broth to the pan. Cover pan and steam breasts about 10 minutes, until thoroughly cooked. Remove the chicken from the pan, set aside and keep warm. Add the shallots and garlic, and scrape up any bits of chicken left in the pan. Add the mushrooms and cook for about 3 minutes, or until softened.

Add the marsala and bring back to a boil. Dissolve the 2 teaspoons cornstarch in the remaining 3/4 cup cold chicken broth, and add it to the pan. Bring to a boil. Swirl 1 tablespoon of butter into the sauce at the end for a buttery finish. Spoon the sauce over the chicken and serve.

Per serving: 188 calories, 4 g fat, 74 mg cholesterol, 154 mg sodium, 5 g carbohydrates, 30 g protein, 1 g fiber.

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