A healthy version of the classic Italian dish. Loaded with fresh mushrooms, white meat chicken, and a touch of sweet Marsala wine, this meal will be sure to please your entire family. Serve with a healthy side of veggies. Makes: 4 servings – Serving equals: 3 1/2 oz. protein, 1/4 tsp. oil

  • 4 chicken breast halves, boneless and skinless
  • 1/4 cup whole wheat flour
  • 1 tsp. olive oil
  • 2/3 cups sliced mushrooms (any combination of shiitake, morel, chanterelle, and button)
  • 1 1/2 T. shallots, minced
  • 1 1/2 T. Marsala wine
  • 1/3 cup fat-free chicken broth
  • Black pepper, to taste
  • Salt, to taste

Place chicken breasts between two pieces of waxed paper and pound them until thin. Dredge each breast in flour and shake off excess. Heat olive oil in medium skillet and sauté until just cooked, about 2-3 minutes on each side. Lift out of skillet and set aside. Add mushrooms to skillet and sauté over high heat for 2 minutes or until browned, stirring constantly. Add shallots and brown. Return chicken breasts to skillet. Add wine and chicken broth. Bring to a boil and simmer until liquid is reduced by half. Add salt and pepper to taste. Serve with mushrooms poured over chicken.