Low-Calorie Chicken Marsala

A dish of chicken with mushroom

This dish is a low-calorie favorite.  The chicken smothered in mushrooms, and sundried tomatoes and is both healthy and very satisfying! 


Prep Time:15 min 

Cooking Time:20 min 

TOTAL TIME:35 min 

Makes: 4 Servings 




Four-ounce Chicken Breasts 

1/3 CupWhole Wheat Flour 

2 TablespoonsExtra-Virgin Olive Oil (EVOO) 

¾ CupLow-Sodium Chicken Broth 

1/3 CupSun-dried Tomatoes (Chopped very fine) *works better if they are 

not packaged in oil or rehydrated* 

1 TeaspoonFresh Rosemary (Chopped very fine) 

12 OuncesSmall White Button Mushrooms (sliced very thin) 

1/3 CupSweet Marsala Wine 

1 ½ TeaspoonsUnsalted Butter 

2 TablespoonsFresh Parsley (Chopped) 

Himalayan Sea Salt & Fresh Ground Pepper (optional) 

Cooking Instructions: 


  1. Place your chicken breasts between 2 pieces of plastic wrap and pound with a meat mallet until they are roughly 1/3 inch thick.  Sprinkle with ¼ teaspoon of sea salt, and ¼ teaspoon of fresh pepper. 
  2. Dredge your chicken in the whole wheat flour to fully coat, shake off any excess flour. Heat the oil in a large non-stick pan.  Add your chicken to the pan and fry until golden brown, apx 4 min per side.  Then transfer to a plate and cover with aluminum foil to keep warm. 
  3. Add ½ cup Chicken Broth, Sun-Dried Tomatoes, and rosemary to the pan, stirring quickly for about 1 min to plump your tomatoes.  Now, add your mushrooms and cook until mushrooms are soft, about 4-5 min.  You can add ¼ teaspoon sea salt and ¼ teaspoon fresh pepper to taste (Optional).  Now, add your 1/3 cup Marsala Wine, and bring everything to a boil, then add the remaining ¼ cup of chicken broth, and 1 ½ teaspoons of unsalted butter and simmer till butter is fully melted and incorporated into the mixture.    
  4. Spoon your mushroom and tomato sauce mixture over your warm chicken, and top with the fresh parsley.  You are now ready to serve. 

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