Ingredients:
2 tsp olive oil
1 medium onion, chopped
1 ½ lb whole chicken breasts, halved, boned, and skinned, pounded to ¼-inch thickness
1 cup dry marsala wine
¾ cup low-fat, low sodium chicken broth
1 Tbsp cornstarch or arrowroot powder
Fresh ground pepper and salt to taste
Instructions:
1. Heat the oil over medium-high heat in a large frying pan
2. Add the onion and stir fry for 5 minutes
3. Then, add on the chicken and cook (make sure each side is cooked – about 5 minutes for each side)
4. Pour the wine over the chicken and cook for 4 minutes (wine should look syrupy)
5. Dissolve the cornstarch or arrowroot powder in a small cup full of the broth. Pour over the chicken and cook for 2 minutes (or until the sauce is thickened)
6. Sprinkle pepper and salt over the chicken
Nutritional Information:
Exchanges
4 Very Lean Meat
½ Starch
Calories 182
Calories from Fat 43
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 69 mg
Sodium 99 mg
Carbohydrate 4 g
Dietary Fiber 0 g
Sugars 2 g
Protein 26 g
