Health & Fitness

Healthy Recipe Of The Day: Chicken Marsala and Mash

New York Smash Magazine  

Chicken Marsala and Mash Recipe

Chicken Marsala and Mash Recipe

BY JENN ZERLING OF JZFITNESS.COM

I have a new drive with my nutrition and nutrition blogging.

That is, taking special requests from people I either coach in fitness or in nutrition who are in the never-ending battle of weight loss and are on my radar.  It is my mission to convince you that any dish out there can be converted over to a JZ Fitness-approved low glycemic index dish. That is correct.  And I encourage anyone reading this post to simply message me through my social media HERE HERE or HERE, and tell me what you want me to transform, give me a week to do it, and consider it done.

So, Jen, I dedicate this dish to you.  Please wipe out of your beautiful head that chicken marsala is among the healthier dishes at Trader Joe’s.  It is not.  It is so bad for you (this starch, that starch, salt, preservatives, and let me just stop there), that it is with honor and pleasure that I bring to you a very quick prep and very yummy outcome of my own version of a chicken marsala.

Because of the cream base, you cannot eat this dish every night, but for shizzy, it is certainly a treat.  My neighbor Nancy stated, “Yes, indeed… this dish is to die for!” And it is.  But please keep it simple!

What to get:

Free range, organic chicken breasts

Whole crimini mushrooms

Heavy whipping cream

Light butter

Fresh garlic

White wine

Organic low sodium chicken broth

Almond flour

Eggs

Cauliflower

Chives

What to do:

Well, I say this.  In a shallow bowl or plate, place the chicken and pat it down so it is dry.  Then put the eggs on it and add the almond flour to the chicken.  Make sure the only wet on the chicken is the eggs themselves, not wetness, otherwise the crumbs won’t stay.

Heat some grapeseed oil in a skillet, until hot, but not burning. Add one tablespoon of the butter and cook the chicken breasts until golden brown on both sides, about three minutes per side. Transfer to a plate and set aside. Add one tablespoon of butter and 1/2 cup of heavy cream to the pan and add the mushrooms. Cook, stirring frequently, until mushrooms are golden brown and the mushrooms released their juice into the pot. Add the Marsala wine and bring to a boil.  When the wine has reduced by half, add 1/4 cup of chicken stock and cook for three minutes, or until the sauce has thickened slightly. Lower the heat to medium and add the chicken breasts to the pan and continue to cook until they are cooked through and the sauce has thickened, about five to six minutes. Swirl in the remaining two tablespoons of butter, add salt and pepper, to taste.

While the chicken is cooking, let’s do the cauliflower mash.  Cook the cut up cauliflower in a big pot to soften the buds.  After 10 minutes of bringing the pot to a boil, remove the cauliflower into a strainer and add to your Vitamix to blend.  Along with the hot cauliflower, add in 1/2 cup of heavy whipping cream, 1/2 cup of unsweetened almond milk, fresh garlic, and chopped chives.  Blend for six seconds and then serve the cauliflower mash next to the chicken marsala. So yum!