Gluten-Free Low Cal. Chicken Marsala


Luke loves mushrooms and I can’t say I dislike them either so awhile back I decided to try to make chicken marsala at home. If you don’t know chicken marsala is a typical Italian dish in which the chicken is parmesan crusted and pan-fried served over angel hair pasta with a creamy mushroom sauce (usually made with Marsala Wine) poured over it.

The first time around I attempted to adapt a few recipes I had seen online. It was the middle of summer and humid-I was sweating in the kitchen trying to balance hot pans of boiling water and popping oil. The final dish was not bad but it was extremely carb. heavy. Not a light easy summer meal.

Still I was determined to try again. This time I needed to make some major adjustments. I took out the pasta and made the dish gluten-free and much lower in calories by using zucchini instead. After a few trial runs of substituting this and a few other items I finally fine-tuned a recipe both of us were happy with. Now this low calorie gluten-free chicken marsala is a common under 600 Calorie chicken-night dinner.

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Ingredients

  2 skinless, boneless, chicken breasts

1 tsp of: salt and black pepper

1 tablespoon garlic (depending how much garlic you like) and Italian seasoning

1/4 C Parmesan cheese

(if you want to cut calories you can take out the Parmesan cheese but it is a great gluten-free substitute for flour or bread crumbs)

½ cup olive oil

8 ounces container of mushroom, sliced and cleaned

2 tablespoons butter  (I use I can’t believe it’s not butter light)

¼-1/2 cup chicken stock

¼ cup sherry or dry white wine (I use cooking sherry which can easily be found at any grocery store)

2 medium to large zucchini’s or yellow squash (you can instead make the pasta alternative of spaghetti squash)

Instructions

1. Split (Butterfly) each chicken breast into two pieces.

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2. Place plastic wrap over them or place them in gallon size bag. Pound each one with a meat tenderizer or a rolling pin until about a quarter inch thick.

IMG_14123. Combine dry ingredients, mixing the Italian Seasoning, Garlic, Salt and Pepper, and Parmesan cheese. Place the mixture in a pie tin or on plate with a good edge.

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4. Pour 1/4 C olive oil into another pie tin or plate. Dip each piece of chicken on both sides in the olive oil then transfer it into the dry ingredients tin, coating both sides.

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5. Meanwhile cut up the zucchini or yellow squash into rounds. Steam the veggies on a low heat so they will done the same time as the rest of dinner.

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6. Heat the other 1/4 C of olive oil over medium-high heat in a medium sized pan. When the oil is hot place each piece of coated chicken in the pan. Allow the pieces to cook for 3-5 minutes on each side until golden brown. (It is always good to play it safe and cut into the thickest piece to double check that it is done.)

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7. Remove the chicken and place them on a plate covered in tin foil (to keep the chicken warm) and a paper towel (to absorb extra oil). Then cover the plate with another plate or pot lid.

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8. In the same pan used to pan-fry the chicken brown the butter then add the clean and cut mushrooms to the pan.

9. Saute mushrooms for about 4-5 minutes seasoning with a little salt and pepper.

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Then add cooking sherry, or white wine and chicken stock, allowing the liquids to reduce slightly, about another 3 minutes.

When it is time to serve the steamed zucchini  is layered on the bottom.

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Then a crispy piece or two of the pan-fried chicken.

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Then last of all the mushroom sauce.

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Then you are ready to enjoy!

What is your favorite veggie? Way to cook chicken?

One thought on “Gluten-Free Low Cal. Chicken Marsala

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