Marsala Chicken Stew

From EatingWell: March/April 1996 — Subscribe Now!

Plenty of mushrooms and onions add substance to this rich stew. Make it a meal: Soak up all the saucy goodness with whole-wheat egg noodles and serve a green salad alongside.

4 servings, a generous 1 cup each

Active Time: 1 hour

Total Time: 1 hour

Nutrition Profile

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
Salt & freshly ground pepper to taste
1 pound mushrooms, sliced
3 onions, chopped
3 tablespoons all-purpose flour
2 cloves cloves garlic, finely chopped
1/2 cup Marsala, (see Note)
1 1/2 cups reduced-sodium chicken broth
1 tablespoon balsamic vinegar

Preparation

Heat 1 1/2 teaspoons oil in a Dutch oven or large soup pot over medium-high heat. Add half of the chicken pieces and season with salt and pepper. Cook, stirring occasionally, until the chicken is browned on all sides and no longer pink in the center, about 6 minutes. Transfer to a plate and repeat with another 1 1/2 teaspoons oil and the remaining chicken. Set aside.
Add another 1 1/2 teaspoons oil to the pot. Add mushrooms and cook, stirring, until they begin to soften and give off liquid, 3 to 5 minutes. Transfer to a bowl and set aside.
Add the remaining 1 1/2 teaspoons oil to the pot. Add onions and cook, stirring, until they soften and start to turn golden, about 10 minutes. Add flour and garlic and cook, stirring, for 1 minute. Pour in Marsala and cook, stirring, for 2 minutes longer. Add broth and the reserved mushrooms. Bring to a simmer, reduce the heat to low and cover the pan. Cook, stirring often, until the mushrooms are tender, about 15 minutes. Add balsamic vinegar and the reserved chicken. Return to a simmer and season with additional salt and pepper, if needed.

Tips & Notes

Note: Marsala, a fortified wine from Sicily, is a flavorful addition to many sauces. An opened bottle can be stored in a cool, dry place for months. Don't use the “cooking marsala” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase marsala that's sold with other fortified wines in your wine or liquor store.

Nutrition

Per serving: 339 calories; 9 g fat (2 g sat, 6 g mono); 68 mg cholesterol; 24 g carbohydrates; 33 g protein; 4 g fiber; 212 mg sodium; 872 mg potassium.

Nutrition Bonus: Selenium (47% daily value), Potassium (25% dv), Vitamin C (22% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 2 vegetable, 4 lean meat