Chicken in Cherry Marsala Sauce
If you can't find dried cherries, use regular dried cranberries.
1/3 cup dried cherries
1/3 cup Marsala
2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
1 teaspoon butter marg
1/4 cup finely chopped shallots
1 tablespoon chopped fresh thyme
1/2 cup fat-free, less-sodium chicken broth
Combine cherries and Marsala in a small microwave-safe bowl. Microwave at high for 45 seconds, and set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cover and keep warm.
Add butter to pan, and cook until butter melts. Add shallots and thyme; sauté 1 minute or until tender. Stir in broth, scraping pan to loosen browned bits. Add cherry mixture, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; bring to a boil. Reduce heat to medium, and simmer 2 minutes or until sauce is slightly thick. Serve chicken with sauce.
Yield: 4 servings (serving size: 1 breast half and about 1/4 cup sauce)
CALORIES 297(16% from fat); FAT 5.4g (sat 1.4g,mono 2.6g,poly 0.8g); PROTEIN 40.5g; CHOLESTEROL 101mg; CALCIUM 33mg; SODIUM 464mg; FIBER 1.1g; IRON 2.1mg; CARBOHYDRATE 13.7g
Cooking Light, SEPTEMBER 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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