Chicken Marsala with Brown Rice Risotto, Sautéed Haricot Verts with Marinated Tomatoes (Phase 2) E-mail

 

  • 2 ea. Chicken Breasts, sliced horizontally in 3 - 4 pc.
  • ¼ cup Whole Wheat Flour
  • ¼ cup Olive oil
  • 1 ea Bay leaf
  • 2 Tbsp Dry marsala
  • 1 ½ cups Chicken broth, warm
  • 1 cup Mushrooms, sliced
  • To taste Salt and Pepper

  • 2 cups Haricot Verts (Thin French String Beans)
  • 2 tsp Olive oil

  • 2/3 cup Short Grain Brown Rice
  • 2 2/3 cups Water
  • 1/4 cup Onion, diced
  • 1 tsp Olive Oil
  • 1 Tbsp White Wine
  • 1 Tbsp Parmesan
  • 1 tsp Extra Virgin Olive Oil
  • 3 cups Chicken stock

  • 4 ea. Roma Tomatoes, sliced ¼ inch thick
  • 2 Tbsp Balsamic Vinegar
  • 1 tsp Fresh Oregano, chopped
  • 1 Tbsp Fresh Basil, cut into chiffonade (thin strips)
  • 1 tsp Extra Virgin Olive Oil
  • To taste Salt and Pepper

    In a saucepot, heat 2 tablespoons olive oil and 2 tablespoons of whole wheat flour and cook over medium heat until golden brown (this creates a nutty paste called a roux). Add mushrooms, cook for 3 minutes, and add marsala, cook for 1 minute. Add chicken broth and bay leaf, and simmer for 20 minutes.

    Dredge chicken breast strips in remaining whole wheat flour. Heat 3 tablespoons olive oil in a sauté pan over high heat and add chicken until cooked through. Drain oil from pan. Add marsala sauce and warm through, but do not continue to cook the chicken breast or it will become overcooked.

    To make Haricots verts:
    Heat olive oil in a sauté pan over medium high heat. When oil is hot, add haricots verts and stir fry for 3 minutes, remove from heat, and serve.

    To make Risotto:
    Heat olive oil in saucepot, heat olive oil over medium, add onion and rice and sweat for 2 minutes. Add white wine and cook for 1 minute, then add 1 cup chicken stock. Stir rice frequently. As liquid is absorbed and the bottom of the pan is visible, add another cup of stock, repeating until all stock is absorbed, approximately 45 minutes. Drizzle with extra virgin olive oil and add parmesan if using.

    To marinate Tomatoes:
    Combine all ingredients.

    Nutritional Information:
    Per Serving (excluding unknown items): 530 Calories; 23g Fat (39.8% calories from fat); 35g Protein; 43g Carbohydrate; 5g Dietary Fiber; 69mg Cholesterol; 2538mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 4 Fat.
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