Shari Duncan

Tag: Chicken


by on Dec.06, 2009, under High Protein dishes, Recipes

A healthier version of an Italian favorite using heart healthy olive oil instead of butter and fresh mushrooms and peppers

No need to eat plain baked or boiled chicken when dieting.  I prepared this several times throughout my competition prep.  Very low carb, high in protein and healthy fats.  AND.. it is quick and easy to fix.

  • 4 skinless, boneless chicken cutlets
  • 2 Tbsp Olive Oil
  • Italian Seasonings (Garlic salt/powder; black pepper, basil, oregano) or if cutting salt you can use Mrs Dash Italian.
  • Butter Buds
  • 1 cup sliced mushrooms
  • 1 bell pepper sliced (you can use green, red, yellow or any combination)
  • 1 Tbsp low carb baking flour
  • ~3/4 cup or more Marsala wine (you can use Marsala cooking wine)

Saute vegetables over moderately high heat in 1 tbsp of olive oil. Cook until tender but not overdone; remove from heat and set aside.

Generously season cutlets with seasonings and sprinkle with butter buds.  Add 1 Tbsp olive oil to pan and saute cutlets over moderately high heat until browned well . ( If  needed, you can spray some Pam cooking spray lightly over chicken to keep chicken from sticking to pan)

Sprinkle  flour evenly over 4 cutlets.  Return vegetables to pan and slowly add Marsala wine.  Reduce heat and cover allowing the wine to reduce and the chicken to absorb the flavors of the vegetables and the wine.

Serve  over brown rice and a salad to complete your meal.


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