Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Quick Chicken Schnitzel
- Ingredients
- 3 Beefsteak tomato
- 1 bunch parsley
- 1 great shallot
- 9 ozs Chicken breasts
- salt
- peppers
- 1 Tbsp Canola oil
- ½ cup Marsala wine
- ½ cup Chicken broth
Wash tomatoes, then cut in half and gently squeeze out the seeds. Wash the parsley, shake dry, and chop. Peel and finely chop the shallot.
Rinse chicken breast fillets, pat dry and split in half crosswise.
Place the slices between two pieces of plastic wrap. With a heavy skillet or a meat pounder, flatten the pieces to an even thickness. Season with salt and pepper.
In a skillet over high heat, sear the tomato halves, cut-side down, then remove from pan. Pour the oil into the pan.
Cook chicken cutlets until cooked through approximately 1 minute on each side and remove from pan. Add shallots and tomatoes to the pan and fry until fragrant about 1 minute.
Pour in Marsala wine first, then the broth, and cook until fragrant and slightly thickend about 2-3 minutes.
Return the chicken, along with the parsley, to the pan and heat until chicken is warmed through. Season with salt and pepper. Serve with brown rice or whole wheat pasta.
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 12 g | (48 %) | ||
| Roughage | 2.5 g | (8 %) |
Healthy, because
One portion of this dish easily covers your daily requirement of niacin, and is packed with vitamin B and lycopene as well.
Even smarter
If you want to do without alcohol, replace the sweet wine Marsala with red grape, apple or cherry juice.