Prevea Health

Chicken or Salmon Marsala

 
spacer
spacer
This 30 minute dish will have you thinking you're eating at restaurant. Make your choice of chicken or salmon marsala with this flavorful recipe. 
spacer

Ingredients:

1/2 cup Uncle Ben’s whole-grain instant brown rice, dry
1 cup water
2 cups frozen peas
2 tbsp olive oil
1 onion, cut into wedges
1 tsp chopped garlic (2 cloves)
1 can (8 oz) mushrooms, drained or 10 fresh baby portabella mushrooms, sliced
4 (4 oz each) skinless, boneless chicken breast or salmon fillets
1/2 cup Marsala wine
1½ cups chicken broth, 1/3 less sodium
1/4 tsp salt (opt)
2 tbsp cornstarch
4 grinds fresh ground pepper
spacer

Preparation:

  1. Combine rice, water and peas in medium microwave-safe dish. Cover and cook on high 9 to 10 minutes.
  2. Meanwhile, prep onion. Heat oil in nonstick skillet over medium-high heat. Add onion, garlic and mushrooms to skillet and begin sautéing.
  3. Brown chicken or fish on each side, 5 minutes.
  4. Add wine to skillet. It will begin evaporating quickly.
  5. Mix remaining ingredients together. Add to skillet. Reduce heat to low. Simmer about 5 minutes until meat is done.
  6. Serve over rice and peas.
spacer

Servings:

4
spacer

Nutritional Value:

Nutrition information for 1 chicken breast, 1/2 cup rice and 1/2 cup peas with sauce (without salt)

Calories: 416
Fat: 9 g
Saturated fat: 1 g
Fiber: 5.5 g
Cholesterol: 66 mg
Sodium: 675 mg
Protein: 34 g
Total carbohydrates: 41 g
Sugars: 11 g
spacer
Source: Zonya