The Marsala Sauce Conundrum: Is It Keto-Friendly?

Chicken Marsala is a classic Italian dish that can be made keto-friendly with a few simple tweaks. The traditional recipe calls for chicken cutlets coated in flour and pan-fried, but the keto version omits the flour to reduce carbs. The chicken is still golden and juicy, smothered in a rich, creamy Marsala sauce with tender mushrooms. This dish is easy to prepare and can be made in under an hour, making it perfect for busy weeknights. It's a delicious and indulgent option for those following a keto or low-carb diet.

Keto Chicken Marsala nutritional information

Keto Chicken Marsala is a low-carb, gluten-free version of the classic Italian dish. It is a rich and savoury meal that combines chicken and mushrooms in a slightly thick, creamy sauce. The dish is cooked in one pan and takes about 20-30 minutes to prepare. The nutritional information for this recipe will be provided per serving, assuming four servings per recipe.

Ingredients and Their Nutritional Content

Chicken

Chicken is a good source of protein and contains various vitamins and minerals, including B vitamins (niacin, vitamin B6, and pantothenic acid), selenium, and phosphorus.

Black Pepper

Black pepper contains an active compound called piperine, which gives it a sharp flavour and potential health benefits, including potential improvements in gut health and nutrient absorption.

Pink Himalayan Sea Salt

Himalayan salt contains various minerals, including sodium, calcium, potassium, and magnesium. It also has a unique flavour due to its mineral content.

Garlic Powder

Garlic powder is made from dehydrated garlic and is used to add flavour to dishes. Garlic offers potential health benefits due to its organosulfur compounds, which have been linked to improved heart health and a lower risk of certain cancers.

Onion Powder

Onion powder is made from dehydrated onions and is used to add savoury flavour to dishes. Onions are rich in antioxidants and offer potential health benefits, including improved heart health and better blood sugar control.

Ghee

Ghee is a type of clarified butter that has had the milk solids removed, giving it a higher smoke point and a longer shelf life. It is commonly used in Indian cuisine and offers various potential health benefits, including improved digestion and reduced inflammation.

Butter

Butter is made from cow's milk and is a good source of fat-soluble vitamins (A, D, E, and K). It also contains conjugated linoleic acid (CLA), a fatty acid that may offer health benefits.

Cremini Mushrooms

Cremini mushrooms, also known as baby bella mushrooms, are a good source of B vitamins, selenium, potassium, and phosphorus. They also contain antioxidants and various other nutrients, offering potential health benefits.

Shallots

Shallots are a type of onion with a milder flavour. They contain various antioxidants and offer potential health benefits, including improved heart health and better blood sugar control.

Marsala Cooking Wine

Marsala cooking wine is a fortified wine made in Sicily, Italy. It is used to add a unique flavour to dishes and contains a small number of carbs, with approximately 4 grams of carbs per 3 tablespoons.

Chicken Broth

Chicken broth is made by simmering chicken bones and vegetables, releasing nutrients and creating a flavourful liquid. It is a good source of various nutrients, including protein, vitamins, and minerals.

Heavy Cream or Heavy Whipping Cream

Heavy cream and heavy whipping cream are high-fat dairy products used to add richness and creaminess to dishes. They are good sources of fat-soluble vitamins and contain conjugated linoleic acid (CLA), which may offer health benefits.

Parsley

Parsley is an herb commonly used to add flavour and colour to dishes. It contains vitamins K, C, and A, as well as various antioxidants, offering potential health benefits.

Basil

Basil is an herb with a distinct flavour and aroma. It contains various antioxidants and offers potential health benefits, including improved heart health and protection against certain types of cancer.

Nutritional Information for Keto Chicken Marsala

| Nutrient | Amount per Serving |

| --- | --- |

| Calories | Varies (depends on specific recipe and ingredients used) |

| Total Fat | Varies |

| Total Carbohydrates | Approximately 5-8g (varies based on recipe and ingredients) |

| Protein | Varies |

| Sodium | Varies |

| Potassium | Varies |

| Sugar | Varies |

| Vitamin A | Varies |

| Vitamin C | Varies |

| Calcium | Varies |

| Iron | Varies |

Keto Chicken Marsala without the alcohol

This recipe is a low-carb twist on the classic Italian Chicken Marsala dish. It is a rich and savoury meal that combines chicken and mushrooms in a slightly thick, creamy sauce. The best part? It can be made in just one pan in under 30 minutes!

Ingredients:

• 2 large chicken breasts
• 1/2 teaspoon pink Himalayan sea salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1.5-2 tablespoons ghee
• 1.5 tablespoons butter
• 12 cremini mushrooms, quartered or sliced
• 2.5 tablespoons shallots, minced
• 4 cloves of garlic, minced
• 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 four large but less thick pieces.
• Sprinkle the chicken pieces liberally on all sides with salt, garlic powder, onion powder, and a little pepper.
• Heat up a large non-stick skillet over medium heat and add the ghee. Once melted, place the chicken pieces flat in the pan, avoiding overcrowding. Cook each side for about 6 minutes without moving them, except to flip. Then, remove the chicken from the pan and set aside.
• Using the same pan, turn down the heat slightly and add the mushrooms and butter. Stir occasionally for even cooking, making sure to scrape up all the brown bits left in the pan. Cook for about 2 minutes.
• Add the minced shallots and garlic, and cook for another minute.
• Pour in the chicken broth and marsala cooking wine (or a substitute – see below). Stir briefly, and then let the mixture simmer until the liquid is reduced by half, which should take about 6-10 minutes.
• Add the heavy cream and let it simmer for another 3-5 minutes, or until the sauce thickens slightly.
• Place the cooked chicken pieces back into the sauce and flip each piece once to coat them lightly. Let the dish cool for about 2 minutes, and then serve. You can drizzle extra sauce and mushrooms over each piece of chicken and garnish with chopped parsley.

Substitutions:

While the marsala cooking wine is what gives this dish its unique flavour, you can substitute it with other options if you want to avoid alcohol. Here are some suggestions:

• Chicken broth: Simply replace the wine with more chicken broth. It won't have the same flavour, but it will still be delicious.
• Sherry vinegar: If you want to stick closer to the original flavour, try using sherry vinegar instead of wine.
• Other dry wines: You can also use other dry red wines like Cabernet Sauvignon or Merlot. These wines are not fortified, so the flavour will be slightly different, but they can still work well in the recipe.

Enjoy your Keto Chicken Marsala!

Keto Chicken Marsala with a non-alcoholic substitute

This is a delicious, low-carb, gluten-free, keto-friendly twist on the classic Italian Chicken Marsala dish. The recipe is easy to make, rich and creamy, and can be prepared in under 30 minutes!

Ingredients:

• 2 large chicken breasts
• 1/8 teaspoon black pepper
• 1/2 teaspoon pink Himalayan sea salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1.5 - 2 tablespoons ghee (or another oil of your choice)
• 1.5 tablespoons butter
• 12 cremini mushrooms, quartered or sliced
• 2.5 tablespoons shallots, minced
• 4 cloves of garlic, minced
• 3/4 cup chicken broth or chicken bone broth
• 1/2 cup heavy cream or heavy whipping cream
• Chopped parsley for garnish (optional)
• Non-alcoholic substitute for Marsala wine (see suggestions below)

Instructions:

Step 1: Prepare the Chicken:

Cut each chicken breast crosswise to make them thinner, creating four large but less thick pieces. Sprinkle salt, garlic powder, onion powder, and a little pepper on all sides of the chicken pieces.

Step 2: Sear the Chicken:

Heat a large non-stick skillet over medium heat and add the ghee. Once the ghee is melted, place the chicken pieces in the pan, ensuring they don't overlap. Cook each side for about 6 minutes without moving them, except to flip or check if they're burning. Remove the chicken from the pan and set it aside.

Step 3: Prepare the Marsala Sauce:

In the same pan, add the butter, mushrooms, and shallots. Cook for about 2 minutes, stirring occasionally, and scrape all the brown bits from the bottom of the pan. Add the minced garlic and cook for another minute.

Now, here's the twist for the non-alcoholic substitute! Instead of using Marsala wine, you can use chicken broth or a combination of chicken broth and a non-alcoholic wine substitute. There are several options available in the market, including non-alcoholic wine, wine vinegar, or grape juice. You can also try using a combination of chicken broth and a small amount of balsamic vinegar or lemon juice to add a similar depth of flavor.

Pour your chosen substitute over the mushrooms and let it cook until the liquid is reduced by half. Add the chicken broth and heavy cream, and bring it to a boil. Let the sauce simmer and bubble for about 3-5 minutes, or until it thickens slightly.

Step 4: Combine and Serve:

Place the cooked chicken pieces back into the pan and flip them once to coat them with the sauce. Let the dish cool for about 2 minutes as the sauce thickens. Garnish with chopped parsley (optional) and serve!

Tips:

• Cutting the chicken breasts crosswise is essential to ensure even cooking and maintain juiciness.
• You can use other oils instead of ghee, but ghee provides the best flavor.
• Feel free to adjust the amount of salt, pepper, and other seasonings to your taste.
• This dish can be served with low-carb sides such as mashed cauliflower, broccoli, or zucchini.

Enjoy your delicious Keto Chicken Marsala, and feel free to experiment with different non-alcoholic substitutes to find your favorite variation!

Keto Chicken Marsala with a red wine substitute

This recipe is a low-carb version of the classic Italian dish, Chicken Marsala. It is made in one pan using thinly sliced chicken breasts and mushrooms in a rich and creamy sauce. The traditional Italian chicken marsala dish usually requires a light dusting of flour on the chicken pieces to create a crispy crust. However, this gluten-free and keto-friendly dish uses a different technique to crisp up the chicken breasts. By coating the chicken in a layer of salt and seasoning, and then pan-frying it in ghee, you can achieve a perfectly crisped chicken breast without the carbs!

Ingredients:

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

Instructions:

• 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 up a large non-stick skillet over medium heat with ghee. Once the ghee is melted and the pan is warmed up, place the chicken pieces flat in the pan, trying to avoid overcrowding or overlapping them. Cook the breast pieces for 6 minutes on each side, without moving them other than 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. Make sure to scrape all the brown bits left in the pan into the mushrooms to add flavor. Add the minced shallots and garlic and cook for 1 more minute.
• Add the red wine to the pan and deglaze it by scraping the bottom of the pan with a wooden spoon. The brown bits have a lot of flavor, so keep them in your pan. Add the chicken broth and bring to a boil. Let the mixture simmer for 6-10 minutes, uncovered, until the liquid in the pan is reduced by half.
• Add the heavy cream and let the mixture simmer for another 3-5 minutes, or until thickened 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 lightly coat them in the sauce. Let it cool for 2 minutes as the sauce thickens, and then serve. You can drizzle extra sauce and mushrooms onto each chicken breast when plating, and garnish with chopped parsley.

Keto Chicken Marsala with a Cabernet substitute

This is a detailed, step-by-step guide on how to make Keto Chicken Marsala with a Cabernet substitute. This recipe is a low-carb, gluten-free twist on the classic Italian dish, and it can be made in just one pan in under 30 minutes! The dish is packed with flavor from the garlic, shallots, and mushrooms, and the chicken is perfectly crispy and juicy. Here's how to make it:

Ingredients:

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

Instructions:

• Cut each chicken breast crosswise to make them thinner, creating 4 large but thinner pieces. Sprinkle both sides of the chicken pieces with salt, garlic powder, onion powder, and pepper.
• Heat a large non-stick skillet over medium heat and add the ghee or oil. Once the pan is warmed up, place the chicken pieces in the pan, avoiding overcrowding. Cook for 6 minutes on each side without moving them, except to flip or check for burning. Remove the chicken from the pan and set aside.
• In the same pan, add the butter and let it melt. Add the mushrooms and cook for about 2 minutes, stirring occasionally and scraping up all the brown bits from the pan. Add the shallots and garlic, cooking for another minute.
• Pour in the Marsala wine or Cabernet Sauvignon and let it cook until the wine is reduced by half. Then, add the chicken broth and heavy cream, bringing the mixture to a boil. Let it simmer until the sauce thickens, which should take about 3-5 minutes.
• Place the cooked chicken pieces back into the sauce and flip each piece to coat them lightly. Let the dish cool for about 2 minutes as the sauce continues to thicken.
• Garnish with chopped parsley (optional) and serve!

Tips:

• If you're making this dish ahead of time, store it in an airtight container in the fridge for up to 5 days. Reheat gently in the microwave or oven.
• To make the dish even more indulgent, consider doubling the sauce.
• For a non-alcoholic substitute for Marsala wine, you can use 1 tablespoon of vanilla extract, 1/4 cup of white grape juice, and 2 tablespoons of sherry vinegar.
• If you prefer a thicker sauce, you can add a small amount of xanthan gum as a low-carb thickener.

Frequently asked questions