Low Fat Chicken Marsala – Hilton Head Health

Hilton Head Health is a destination health resort in an elegant facility on Hilton Head Island, South Carolina, surrounded by all the natural beauty of a Lowcountry island getaway.  The program guides you to achieving your weight loss, wellness and longevity goals with  programs focusing on fitness, nutrition and SELF (Stress management, Empowerment, Longevity, and Fulfillment).   Guests benefit from a community of supportive dieticians, psychologists, wellness educators, fitness trainers, chefs and spa therapists, and graduates continue their lifestyle change with the H3@Home program and receive continued support and structure at home.

At this South Carolina weight loss spa, guests enjoy a meal plan with delicious flavors and realistic portions.  The Chef and Culinary Team have created a low-calorie, healthy gourmet cuisine with an emphasis on local and natural ingredients to ensure a well-balanced weight loss diet.   One of the popular recipes served is this savory entree – Low Fat Chicken Marsala, which replaces the traditional (and often pricey) veal cutlets with tender, high protein and low-fat chicken cutlets. Plus, it’s very versatile — use the same method and ingredients for boneless turkey or pork tenderloin.

Low Fat Chicken Marsala

Print Pin Rate

Prep Time: 20 minutes minutes

Cook Time: 15 minutes minutes

Sides Prep: 20 minutes minutes

Total Time: 35 minutes minutes

Course: Entrees

Cuisine: Healthy Spa Cuisine

Keyword: Chicken

Servings: 4 Servings

Calories: 224kcal

Courtesy Of: Hilton Head Health, South Carolina

This delicious Low Fat Chicken Marsala entree substitutes chicken cutlets for the traditional veal, and with the suggested side dishes, offers a fabulous, delicious, and attractive meal for under 350 calories total!

Ingredients

• ▢ 3 tablespoons white flour
• ▢ 3 tablespoons whole-wheat flour
• ▢ ¼ teaspoon white pepper
• ▢ 3 cups button mushrooms (sliced)
• ▢ 1.5 lbs chicken breast cutlets
• ▢ 2 tablespoons thinly sliced shallots
• ▢ ½ cup low-sodium chicken broth
• ▢ ½ cup Marsala wine
• ▢ ½ teaspoon thyme (fresh, chopped)
• ▢ 2 tablespoons parsley (fresh, chopped)

Instructions

• Combine pepper and flours in a shallow bowl. Dredge the chicken in mixture and put it aside. 
• Lightly coat a large and nonstick skillet with a cooking spray and heat on medium-high. 
• Add saute and chicken until lightly browned, 2-3 minutes per side. Remove the cutlets to a plate and keep it warm. 
• Add shallots and mushrooms to pan and stir for 1 – 2 minutes.
• Add the wine to the pan and reduce to a glaze, cleaning any loose brown bits from the bottom of the pan. 
• Reduce the heat, and then add the parsley, broth and thyme. Stir it well and cook until the broth reduces by half. 
  
• Return the chicken cutlets to the pan and simmer for about 5 minutes. 
  
• Serve hot, with the meal suggestions (see notes).

Spa Index Kitchen Notes

Hilton Head Health suggests you serve this dish with a side of Red Bliss Potatoes and Carrots.  Mash 1/2 cup boiled (red bliss) potatoes and leave the skins on for better nutrition, with 1 tablespoon skim milk, 1 tablespoon fat-free cream cheese, pepper and salt for taste. Serve alongside 1/2 cup peeled and sliced carrots, previously boiled, drained and glazed with 1 teaspoon honey. The pair of belly-filling sides adds a mere 116 calories, for a dinnertime total of 340 calories!

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Nutrition

Serving: 1 Serving | Calories: 224 kcal (11%) | Carbohydrates: 20 g (7%) | Protein: 27 g (54%) | Fat: 2 g (3%) | Fiber: 1 g (4%)

Karla Williams is the Executive Chef for Hilton Head Health in South Carolina.  A graduate from The Chef’s Academy in Indianapolis, Karla’s past experience includes Culinary Intern and Sous Chef at H3, as well as Sous Chef at Kona Grill in Carmel, Indiana.   Chef Karla has been featured live on the Hallmark Channel’s Home & Family Show.  In addition to her love for nutrition and healthy cooking, Karla enjoys teaching part-time fitness classes. Her passion for living a well-balanced healthy lifestyle is apparent in her cooking demonstrations at Hilton Head Health.