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Yes, you can have easy, healthy fried chicken. Just make it yourself
4 boneless, skinless chicken breasts, pounded to a uniform half centimetre thickness
1 cup flour
1 tbsp olive oil
55g prosciutto, sliced into thin strips
225g portobello mushrooms (stems trimmed), sliced
¾ cup Marsala wine (or similar dark dessert wine)>
¾ cup low-sodium chicken stock>
¼ cup chopped fresh parsley
Salt and pepper to taste
HOW TO MAKE IT
- Season each breast with a pinch of salt and pepper. Place the flour in a shallow bowl, add the chicken and coat the pieces evenly, shaking off any excess flour.
- Heat the olive oil on medium in a large nonstick pan or cast-iron frying pan. Add the chicken (don’t overcrowd the pan; do two batches if necessary) and cook for three to four minutes a side until the breasts are golden brown on the outside and cooked all the way through. Transfer them to a serving platter and keep them warm.
- Add more oil to the pan if needed and sauté the prosciutto for one to two minutes until it starts to crisp up. Add the mushrooms and continue sautéing until they’re well browned.
- Stir in the Marsala and stock, scraping up any browned bits stuck to the bottom of the pan. Cook until the liquid has reduced to about half a cup. Season the sauce with salt and pepper andadd the parsley. Pour the sauce over the chicken.
Makes 4 servings
To make chicken cutlets, place each breast on a cutting board, cover it with plastic wrap and pound it with a meat mallet or a heavy skillet. No need to splurge on Italian prosciutto; the good stuff is best eaten unadulterated. Cheaper domestic prosciutto will do just fine here.
PER SERVING 1 676kJ, 38g protein,10g fat, 510mg sodium