If you caught the earlier post of this recipe, I’ve since edited it with what I feel are better (bigger!) portion sizes, and updated the nutrition information appropriately. This whole post is a great “special occassion” meal for guests, and for less calories than what you usually find in only the main dish at a restaurant, you can have the whole thing! The chicken recipe has been adapted from the Shaklee Cinch diet plan, the potato recipe is all mine! I challenge you to find a more decadent mashed potato recipe for less calories and fat. Serve both of these with steamed veggies. I chose broccoli.
LIGHTENED UP CHICKEN MARSALA
1.5 lbs skinless chicken breasts
Nonstick spray coating, or 1 tbsp extra virgin olive oil
1 1/2 cups sliced fresh mushrooms
3 green onions, sliced
4 tablespoons water or organic chicken broth
1/4 teaspoon sea salt
2/3 cup dry sherry or dry Marsala
sea salt, cracked black pepper, garlic powder
Place 1 piece of chicken, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat with remaining chicken breasts. Sprinkle salt, pepper and garlic powder on each chicken breast, both sides. Spray a large skillet with nonstick spray coating or add 1 tbsp oil. Preheat skillet over medium heat. Add chicken. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains (meat should have a nice brown sear on it). Leaving heat on, transfer to a platter; keep warm by tightly covering platter with foil. Carefully add mushrooms, green onion, water (or broth), and salt to skillet. Cook over medium heat till mushrooms are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skillet. Heat through. Spoon vegetables and sauce over chicken.
Makes 3 large servings, or 4 smaller servings.
Nutrition Information per serving (calculated on 3 large servings):
286.5 CALORIES
3.7g fat
164mg sodium
Protein 41.5g
Sugar 6.8g
Meg’s “Lightly Loaded” Mashed Potatoes
3 medium to large white potatoes, washed & peeled
2 slices finely cooked bacon, cooled (this is a great way to use up 2 leftover pieces of bacon)
6 small organic chives, chopped
1/2-3/4 cup organic chicken broth (low sodium if you can find it)
garlic powder, sea salt, cracked black pepper
Bring a pot of salted water to a boil, add potatoes and boil until fork tender. Drain water and transfer potatoes to a bowl. Seperate potatoes into chunks with a fork and allow them to cool for 2 minutes. Using a potato masher, mash potatoes slowly as they’re still cooling (skip these steps if you use a ricer and just run it through the ricer). Slowly add chicken broth and continue mashing until you reach desired consistency. Add garlic powder, sea salt, cracked black pepper to taste. Fold in bacon and chives.
Makes 4 heaping servings
Nutritional Information per serving
235 calories
2g fat
173.5mg sodium
protein 7
sugar 2.3g