3 Tbsp whole-wheat flour
3 Tbsp white flour
1/4 tsp white pepper
1 - 1 1/2 lb chicken cutlets
3 c sliced mushrooms
2 Tbsp thinly sliced shallots
1/2 c Marsala wine
1/2 c low-sodium chicken broth
2 Tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf

In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm. Add mushrooms and shallots to pan; stir for 1 to 2 minutes. Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan. Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half. Return chicken to pan and simmer for 5 minutes. Serve hot.


  • Calories 224
  • Fat 2 g
  • Sodium 400 g
  • Fiber 1 g
  • Protein 27 g

Recipe courtesy of Women's Health - by Lenora Dannelke c/o Hilton Head Health Institute, Hilton Head, South Carolina