Chicken Marsala: Keto-Friendly Comfort Food

Chicken Marsala is a classic Italian dish that can be made keto-friendly with a few simple substitutions. The traditional recipe calls for coating the chicken in flour before pan-frying, but this can be replaced with a combination of salt and seasoning to create a crispy crust without the carbs. The creamy sauce, made with Marsala wine, chicken broth, and heavy cream, is infused with garlic and shallots or onions for a rich and savory flavour. This dish is usually served over pasta or rice, but for a keto-friendly option, it can be served over cauliflower rice or zucchini noodles. With the right ingredients and cooking techniques, you can enjoy a delicious and decadent keto version of Chicken Marsala that tastes just as good as the original.

Keto Chicken Marsala is a low-carb, gluten-free meal

Keto Chicken Marsala: A Low-Carb, Gluten-Free Meal

Chicken Marsala is a classic Italian dish that typically combines chicken and mushrooms in a creamy sauce. The traditional recipe, however, is not suitable for those following a keto diet due to the flour used to coat the chicken and the high-carb content. But fear not, with just a few simple tweaks, you can easily make a keto-friendly and gluten-free version that is just as delicious!

Ingredients:

The key to making keto chicken marsala is in the ingredients. Here's what you'll need:

• Chicken breasts
• Spices like black pepper, garlic powder, onion powder, and pink Himalayan sea salt
• Ghee or olive oil for cooking
• Cremini or portobello mushrooms
• Shallots
• Garlic
• Marsala cooking wine
• Chicken broth
• Heavy cream
• Fresh parsley for garnish (optional)

Cooking Instructions:

This one-pan meal is not only delicious but also easy to prepare and quick to cook, making it perfect for busy weeknights. Here's how to make it:

• Cut the chicken breasts crosswise to make them thinner.
• Season the chicken with salt, pepper, garlic powder, and onion powder.
• Heat a large pan over medium heat and melt ghee or butter with olive oil.
• Add the chicken to the pan and cook without moving for 5-7 minutes on each side until golden brown.
• Remove the chicken from the pan and set aside.
• In the same pan, add mushrooms, shallots, and butter. Cook for a few minutes until the mushrooms are golden brown.
• Add minced garlic and cook for another minute.
• Pour in the marsala wine and chicken broth, and let the liquid reduce by half.
• Add heavy cream and let the sauce simmer for a few minutes until thickened.
• Return the chicken to the pan and coat with the sauce.
• Garnish with fresh parsley and serve.

Tips and Variations:

• For a thicker sauce, you can add a small amount of xanthan gum, a low-carb thickener.
• To make the dish even more indulgent, try adding extra heavy cream.
• If you prefer a thinner sauce, simply add more chicken broth.
• You can also add onions to the recipe for extra depth of flavor.
• While marsala cooking wine is the key ingredient, you can substitute it with other types of wine like sherry or Madeira, or even non-alcoholic options.

Absolutely! By avoiding flour and using alternative ingredients, this dish becomes a perfect keto-friendly option. The carb count is minimal, and the wine's alcohol cooks away, so you don't have to worry about it affecting your ketosis.

So, if you're looking for a tasty, low-carb, and gluten-free meal, Keto Chicken Marsala is an excellent choice. It's a quick and easy dish that will satisfy your Italian food cravings without compromising your keto diet.

It's a simple, one-pan meal that takes 15-30 minutes to prepare

This is a simple, one-pan meal that takes 15-30 minutes to prepare. It's perfect for a weeknight family dinner or a date night. The best part? You likely won't have any leftovers! But if you do, this dish can be stored in an airtight container for up to three days in the refrigerator.

Ingredients:

• Chicken breasts
• Black pepper
• Garlic powder
• Olive oil or butter
• Cremini or portobello mushrooms, sliced
• Shallots, minced
• Marsala cooking wine
• Chicken broth
• Heavy cream or heavy whipping cream
• Salt and pepper, to taste
• Chopped parsley, for garnish (optional)

Method:

Step 1: Cooking the Chicken:

Start by seasoning your chicken breasts with salt, pepper, and garlic powder. Then, heat a large pan over medium heat and add olive oil or butter. Once the pan is heated, place the seasoned chicken in the pan and cook for about 5-7 minutes on each side, without moving them, until they are golden brown. Remove the chicken from the pan and set it aside on a plate.

Step 2: Making the Marsala Sauce:

In the same pan, add your sliced mushrooms, minced shallots, and butter (if you haven't used it already). Cook this mixture for about 1-2 minutes. Then, add in the marsala wine and chicken broth. Let these ingredients cook for about 5-10 minutes until the liquid has reduced by half.

Next, add in the heavy cream or heavy whipping cream and turn the heat down to a simmer. Let the sauce simmer for an additional 2-3 minutes.

Step 3: Completing the Dish:

Finally, add the cooked chicken breasts back into the pan and coat them with the Marsala sauce. Garnish with chopped parsley, if desired, and serve!

Tips:

• Don't overcrowd the pan when cooking the chicken. This will ensure even cooking and a perfect crust.
• For a thicker sauce, you can add a small amount of xanthan gum, a low-carb thickener.
• To reheat leftovers, warm the dish in the oven at 350°F (177°C) for 15-20 minutes, or in a pan over medium-low heat with a little extra broth.
• Serve this dish with steamed cauliflower rice, zucchini noodles, or roasted/steamed broccoli to soak up all that delicious sauce!

The chicken is seasoned with salt, pepper, and garlic powder, then cooked in olive oil and butter

To make the chicken, first season it with salt, pepper, and garlic powder. Then, heat a large pan on medium heat and cover the surface with olive oil. Once the pan is heated, add the seasoned chicken and cook without moving it for about 5-7 minutes on each side, or until it is golden brown. When the chicken is cooked, remove it from the pan and set it aside on a plate.

In the same pan, add butter along with sliced mushrooms, minced shallots or onions, and garlic. Sauté these ingredients for about 1-2 minutes, stirring occasionally to ensure even cooking. Then, deglaze the pan by pouring in marsala cooking wine and chicken broth. Scrape the bottom of the pan to dissolve the browned bits and release their flavour into the sauce. Let the liquid reduce by half, then add in heavy cream and simmer until the sauce thickens.

Finally, return the cooked chicken to the pan and coat it with the sauce. Garnish with fresh parsley and serve immediately.

The Marsala sauce is made with wine, chicken broth, heavy cream, and mushrooms

The Marsala sauce is a key component of the keto chicken marsala dish, and it's made with a combination of wine, chicken broth, heavy cream, and mushrooms. Here's a more detailed breakdown of the sauce-making process:

First, you'll want to gather your ingredients. For the sauce, you'll need Marsala wine, chicken broth, heavy cream, and mushrooms. You can use fresh or dried mushrooms, but cremini or portobello mushrooms are particularly popular in this dish.

Next, heat some butter or olive oil in a pan over medium-high heat. Add the mushrooms and sauté them until they're golden brown and slightly wilted. If you're using dried mushrooms, you might need to simmer them for a few minutes to rehydrate them. Then, pour in the Marsala wine to deglaze the pan and cook it down.

Once the wine has reduced by about half, add the chicken broth and let the mixture simmer. This will form the base of your sauce. If you want a thicker sauce, you can add a natural thickener like xanthan gum or arrowroot powder. Just be sure to whisk it in slowly to avoid lumps.

Finally, stir in the heavy cream. Let the sauce simmer gently for a few minutes to allow the flavors to meld. Season with salt and pepper to taste, and you've got a delicious Marsala sauce!

This sauce is incredibly versatile and can be used in a variety of dishes. Of course, it's perfect with chicken, but it would also be wonderful with pork or veal. You could even serve it over zucchini noodles or cauliflower rice for a low-carb option.

To thicken the sauce, use xanthan gum or arrowroot powder

To thicken the sauce for your keto chicken marsala, you can use xanthan gum or arrowroot powder. Both are excellent alternatives to flour or cornstarch, especially if you are looking to avoid gluten.

Xanthan gum is a simple-to-use ingredient that works well with liquid of any temperature. It is created when the sugar glucose is fermented with a bacterium found in cabbage, known as Xanthomonas campestris. It is flavourless and will not alter the taste of your sauce. When using xanthan gum, it is important to note that a little goes a long way. For a thin sauce, a ratio of 0.1% to 0.3% works well, and for a thicker sauce, a ratio of 0.3% to 1% is ideal. It is also important to note that xanthan gum must be properly dispersed to be effective. This can be done with a high-speed blender or by dispersing it with dry ingredients.

Arrowroot powder is another gluten-free option for thickening sauces. It is a white, flavourless powder that is created through a natural extraction process. When combined with a liquid, it turns into a thick mixture that can boost the structure of your sauce. To use arrowroot powder, it is recommended to first make a "slurry" by mixing the powder with a cold liquid such as water and then whisking until smooth. This slurry can then be added to your sauce towards the end of the cooking process.

Both xanthan gum and arrowroot powder are effective ways to thicken the sauce for your keto chicken marsala while keeping it gluten-free and low-carb.

Frequently asked questions