Chicken Marsala: A Keto-Friendly Dish?

Chicken Marsala is a classic Italian dish that can be made keto-friendly with a few simple tweaks. The dish typically consists of chicken cutlets coated in flour and sauteed in a Marsala wine mushroom sauce, sometimes with cream added.

To make it keto-friendly, simply omit the flour coating on the chicken and use a keto-approved thickener such as xanthan gum or arrowroot powder. The Marsala wine is also keto-friendly, as it is a dry wine with low carb content.

This dish is perfect for a quick and delicious keto dinner, combining juicy chicken and mushrooms in a rich and creamy sauce. It can be made in just one pan and is ready in about 20-30 minutes, making it an excellent choice for busy weeknights.

Keto Chicken Marsala recipe

Ingredients:

• 2 large chicken breasts
• 1/8th teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1.5 - 2 tablespoons ghee or butter
• 1.5 tablespoons butter
• 12 cremini mushrooms, quartered or sliced
• 2.5 tablespoons shallots, minced
• 4 cloves of garlic, minced
• 3.5 tablespoons Marsala cooking wine
• 3/4 cup chicken broth or chicken bone broth
• 1/2 cup heavy cream or heavy whipping cream
• Chopped parsley for garnish (optional)

Method:

• Cut each chicken breast crosswise to make them thinner, creating 4 large but less thick chicken breast pieces. Sprinkle breast pieces liberally on all sides with salt, garlic powder, onion powder, and a little pepper.
• Heat a large nonstick skillet over medium heat with ghee or butter. Once the pan is warmed up, place all four pieces of chicken flat in the pan, trying to avoid overcrowding/overlapping them. Cook the breast pieces for 6 minutes on each side without moving them, except to flip or check that they're not burning. Remove the chicken from the pan and set it aside.
• Turn down the heat to medium. Add the mushrooms and butter, stirring occasionally for even cooking for about 2 minutes. Make sure to scrape all the brown bits left in the pan into the mushrooms for added flavor. Add the minced shallots and garlic and cook for 1 more minute.
• Add the Marsala wine and chicken broth to the pan, stirring briefly, and then let simmer until the liquid in the pan is reduced by half. This usually takes about 6-10 minutes.
• Add the heavy cream and let simmer for another 3-5 minutes or until the sauce thickens slightly. Remove from heat and add salt and pepper to taste, if desired.
• Place the cooked chicken breast pieces back in the sauce and flip each once to lightly coat in the sauce. Let cool for 2 minutes, and then serve with chopped parsley as garnish (optional).

Tips:

• Make sure to use a hot skillet to help the chicken cook evenly and quickly, preventing it from drying out or becoming rubbery.
• Be patient when searing the chicken. Don't rush the process and let the chicken cook undisturbed for 3-4 minutes per side until golden brown and crispy.
• Don't overcook the mushrooms, as they can become rubbery and lose their flavor. Cook them just until they are tender and slightly browned.
• Taste the sauce as you go and adjust the seasonings to your liking. You may want to add more salt, pepper, or herbs.
• If you prefer a thicker sauce, you can add a small amount of xanthan gum, a low-carb thickener.

Chicken Marsala ingredients

Chicken Marsala is a classic Italian dish that is easy to make at home. Here is a list of ingredients you will need to make this mouth-watering dish:

Ingredients:

• Chicken breasts: Use thinly sliced, boneless, and skinless chicken breasts. You can also use chicken tenderloins, which are naturally tender.
• Mushrooms: Baby bella or cremini mushrooms are recommended, but you can use any variety you prefer.
• Onions: White, yellow, or sweet onions will add a touch of sweetness to the dish.
• Garlic: Minced garlic cloves will give the sauce a sharp, garlicky note.
• Marsala wine: This is the key ingredient that gives the dish its trademark flavour. Use a dry Marsala cooking wine or regular wine, or substitute with balsamic vinegar and white grape juice if you don't have any Marsala wine on hand.
• Chicken broth: This forms the base of the sauce and adds extra chicken flavour.
• Heavy cream or heavy whipping cream: Adds creaminess and richness to the sauce.
• Butter: Unsalted or salted butter will enrich the sauce and give it a glossy finish.
• Flour: All-purpose flour is used to coat the chicken and help thicken the sauce. You can also use almond flour or sesame flour if you prefer.
• Spices and herbs: Thyme, parsley, dried oregano, Italian herb seasoning, salt, and pepper will enhance the flavour of the dish.
• Olive oil: Used for cooking the chicken and vegetables, olive oil adds a nice flavour and helps achieve a golden colour on the chicken.
• Optional ingredients: Shallots, chicken stock (instead of broth), and xanthan gum (for thickening the sauce).

With these ingredients, you're ready to start cooking! Follow a recipe that suits your taste preferences and cooking style, and you'll have a delicious Chicken Marsala meal to enjoy.

Chicken Marsala cooking instructions

Chicken Marsala is a classic Italian-American dish of golden pan-fried chicken cutlets and mushrooms in a rich Marsala wine sauce. Here is a step-by-step guide on how to make it:

Ingredients:

• 2 large chicken breasts
• 1/8th teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1.5 – 2 tablespoons ghee or butter
• 1.5 tablespoons butter
• 12 cremini mushrooms, quartered or sliced
• 2.5 tablespoons shallots, minced
• 4 cloves of garlic, minced
• 3.5 tablespoons Marsala cooking wine
• 3/4 cup chicken broth or chicken bone broth
• 1/2 cup heavy cream or heavy whipping cream
• Chopped parsley for garnish (optional)

Method:

• Cut each chicken breast crosswise to make them thinner, creating 4 large but less thick chicken breast pieces. Sprinkle breast pieces liberally on all sides with salt, garlic powder, onion powder, and a little pepper.
• Heat a large nonstick skillet over medium heat with ghee or butter. Once the pan is warmed up, place all four pieces of chicken flat in the pan, avoiding overcrowding/overlapping them. Cook the breast pieces for 6 minutes on each side without moving them, except to flip or check that they’re not burning. Remove the chicken from the pan and set it aside.
• Using the same pan, turn down the heat slightly. Add the mushrooms and butter, stirring occasionally for even cooking for about 2 minutes, and make sure to scrape all the brown bits left in the pan into the mushrooms. Add the minced shallots and garlic and cook for another minute.
• Then, add the Marsala wine and chicken broth to the pan, stirring briefly, and allow the mixture to simmer/bubble until the liquid is reduced by half. This usually takes about 6-10 minutes.
• Next, add the heavy cream and let it simmer and bubble for another 3-5 minutes, or until the sauce thickens slightly. Remove from heat, and add additional salt and pepper to taste if desired.
• Place the cooked chicken breast pieces back in the sauce and flip each once to coat in the sauce. Let it cool for 2 minutes as the sauce thickens, and then serve with chopped parsley on top.

Chicken Marsala nutritional information

Chicken Marsala is a rich and creamy dish packed with flavour from garlic, onions, and shallots. It is usually served with low-carb mushrooms and can be made in one pan in under 25 minutes. The nutritional information for Chicken Marsala varies depending on the recipe and serving size, but generally, it is a good source of protein. Here is a breakdown of the nutritional information for Chicken Marsala:

Calories:

According to different sources, the calories in Chicken Marsala range from 264 to 453.9 per serving. The average number of calories per serving is around 350-400.

Macronutrient Breakdown:

The macronutrient breakdown for Chicken Marsala varies, but on average, it is around 10-15% carbs, 15-20% fat, and 60-70% protein. This makes it a high-protein meal.

Vitamins and Minerals:

Chicken Marsala contains monounsaturated and polyunsaturated fats, as well as various vitamins and minerals such as Vitamin A, Vitamin C, Calcium, and Iron.

Ingredients and Allergens:

Chicken Marsala typically includes chicken breasts, mushrooms, garlic, onions, butter or olive oil, heavy cream, and Marsala wine. It may also contain wheat flour, which is not keto-friendly. Those with nut allergies should be cautious, as some recipes use almond flour as a coating for the chicken.

Keto-Friendliness:

While Chicken Marsala can be made keto-friendly by substituting wheat flour with almond flour or another keto-approved option, the dish typically contains ingredients that are not strictly keto-friendly, such as wine and cream. However, Marsala wine is a keto-approved wine, as it is a dry wine with lower carbs than sweet wines.

Chicken Marsala side dishes

Chicken Marsala is a rich and indulgent dish, so it's best to serve it with something that will balance out the flavours and textures. Here are some side dish ideas to accompany your Chicken Marsala:

• Rice - a classic accompaniment to Chicken Marsala, rice is great for soaking up that delicious Marsala sauce! For something a little different, try jasmine rice infused with lemon zest, or brown rice, which has a nice nutty flavour and chewy texture.
• Risotto - another Italian dish, mushroom risotto is a great side for Chicken Marsala. It's rich, creamy and totally decadent.
• Pasta - egg noodles, penne, ziti, angel hair, spaghetti, or even handmade pasta are all great options to pair with Chicken Marsala. The soft and buttery egg noodles are a particularly good match, and they only take 6 minutes to cook!
• Polenta - a great alternative to the usual starch options, polenta has wonderful textures and flavours that work well with the mushrooms and sauce in Chicken Marsala.
• Potatoes - mashed potatoes are a classic side, but why not try crispy smashed baby potatoes, roasted russet potatoes, or slow cooker au gratin potatoes?
• Green beans - don't underestimate this super-simple side! Oven-roasted green beans are amazing, especially when topped with parmesan cheese. Or try green beans almondine, or bacon-wrapped green bean bundles.
• Salads - a fresh and tangy peach caprese salad, or a simple Italian chopped salad with fresh mozzarella, basil and tomatoes, drizzled with balsamic vinegar, would be a great fresh contrast to the rich Chicken Marsala.
• Bread - soft, buttery rolls are perfect for soaking up that rich Marsala sauce. Or, for something a little more indulgent, try homemade Texas toast.

Frequently asked questions