What is chicken marsala?
Chicken marsala is a classic Italian dish made by cooking chicken cutlets in a sauce of marsala wine and mushrooms. The dish likely originated in Sicily, where marsala wine is produced. Traditional chicken marsala recipes call for dredging chicken cutlets in flour, then sautéing them and removing them from the pan. The sauce is made by sautéing mushrooms, shallots or onions, herbs, and sometimes tomatoes in the same pan. Marsala wine is added and allowed to cook down and thicken into a sauce. The chicken cutlets are then returned to the pan to cook for a few more minutes in the sauce and absorb the flavors.
Some modern versions of chicken marsala use boneless, skinless chicken breasts instead of cutlets. The chicken may also be left in the pan to cook throughout instead of being removed and returned later. While an authentic Italian chicken marsala uses marsala wine, sometimes recipes call for dry sherry or Madeira as substitutes.
Nutritional profile of chicken marsala
To determine if chicken marsala is a healthy option, we need to look at its nutritional breakdown:
Chicken
Chicken breast is one of the leanest cuts of meat, with only around 3 grams of fat per 3 ounce portion. It is a good source of protein, providing about 25 grams in a 3 ounce cooked portion. Chicken breast is low in saturated fat and high in B vitamins like niacin, vitamin B6, and pantothenic acid. It also provides minerals like selenium and phosphorus.
So the chicken component of chicken marsala can be a healthy inclusion in your diet, as long as portion sizes are controlled.
Marsala wine
Marsala wine originated from Sicily. It is made from indigenous Sicilian grapes including Catarratto, Inzolia, Grillo and more modern crossings like Nero d’Avola. Marsala ranges from dry to sweet, with a golden amber color.
A 1/4 cup serving of dry Marsala contains about 100 calories and 2 grams of carbohydrates. There are trace amounts of vitamins and minerals. Marsala is low in sugar compared to other wines and provides some polyphenols, compounds that act as antioxidants in the body.
While Marsala does add some calories, a couple ounces contributes beneficial antioxidants. When consumed in moderation with an otherwise healthy meal, it can fit into a balanced diet.
Mushrooms
Mushrooms add important nutrients to chicken marsala:
| Nutrient | Amount in 1 cup raw mushrooms |
|---|---|
| Calories | 21 |
| Protein | 3g |
| Fiber | 1g |
| Riboflavin | 9% DV |
| Niacin | 4% DV |
| Copper | 7% DV |
Mushrooms provide important nutrients like B vitamins and copper, along with fiber. They add nutrient density without many additional calories.
Onions
Onions are often cooked down in chicken marsala sauce. One cup of sliced raw onions contains:
– 64 calories
– 3g fiber
– 11% DV vitamin C
– 9% DV vitamin B6
– 8% DV folate
Onions add fiber, vitamin C, and other nutrients to this dish without too many extra calories.
Olive oil
Chicken marsala is often cooked using olive oil. While oil does add calories, olive oil provides some heart health benefits. The monounsaturated fats in olive oil can help lower LDL or “bad” cholesterol when used in place of saturated fats. Olive oil also contains beneficial plant compounds that act as antioxidants.
Using just a teaspoon or two along with nonstick cooking spray can allow you to get these benefits without too many added calories.
Is chicken marsala healthy overall?
When you look at the nutritional components that go into chicken marsala – chicken, mushrooms, onions, and olive oil – they can all fit into a healthy diet when enjoyed in moderation.
Some tips for making this recipe healthier:
– Use olive oil and/or cooking spray instead of large amounts of butter or oil for sautéing
– Choose lower sodium chicken broth
– Use whole grain flour for dredging instead of refined flour
– Load up on veggies like mushrooms, onions, garlic
– Go easy on the salt to limit sodium
– Enjoy a reasonable portion – 3 to 4 ounces of chicken with 1/2 to 1 cup of vegetables and sauce
The marsala wine does add some calories, so keeping your portion reasonable is key. But a few ounces of wine can fit into an overall healthy meal plan.
Chicken marsala made according to a healthy recipe can be part of a well-rounded diet. As with any diet, moderation and portion control are important factors. But this classic dish can be adapted to be good for you when prepared with care.
Healthier recipe ideas
Here are some ideas to make chicken marsala even healthier:
Use skinless chicken breasts or thighs
Choose boneless, skinless chicken breasts or thighs to reduce the saturated fat and calories while still getting the protein. Chicken thighs contain a bit more fat than breasts, but not as much as chicken with the skin on.
Coat chicken in whole wheat flour
Skip the white flour, which is refined and stripped of nutrients. Opt for whole wheat flour instead for more fiber and nutrients. You can also dredge in a mix of whole wheat flour and breadcrumbs to reduce oil absorption.
Pan cook without much oil
Use a nonstick pan and just a drizzle of olive oil or a quick spray of cooking spray to brown the chicken and vegetables. This prevents the need for large amounts of oil.
Boost veggies
In addition to mushrooms, add diced onions, tomatoes, and garlic, and greens like spinach or kale at the end. Veggies provide fiber, vitamins, minerals, and antioxidants.
Use reduced sodium chicken broth
When making the sauce, choose low or reduced sodium chicken broth instead of full sodium versions to limit added salt.
Serve with whole grains
Rather than pasta or bread, serve chicken marsala over brown rice, quinoa, or whole wheat couscous for more nutrients.
Portion control
Keep your portion of chicken marsala reasonable – 3 to 4 ounces of chicken with about 1 cup vegetables and sauce. This prevents overeating high calorie ingredients like oil and wine.
Healthier chicken marsala recipe
Here is a healthier chicken marsala recipe to try:
Ingredients
– 2 boneless, skinless chicken breasts, cut into chunks
– 1/2 cup whole wheat flour
– 1/4 cup breadcrumbs
– 1/2 teaspoon each salt and pepper
– 1 tablespoon olive oil
– 8 ounces mushrooms, sliced
– 1 small onion, diced
– 3 cloves garlic, minced
– 1/4 cup marsala wine
– 1 cup reduced sodium chicken broth
– 2 cups spinach
– 1/4 cup parsley, chopped
Instructions
1. Combine the flour, breadcrumbs, salt, and pepper in a shallow dish. Dredge the chicken pieces in the flour mixture until fully coated on both sides.
2. Heat the olive oil in a large nonstick skillet over medium heat. Add the chicken and cook for 3-4 minutes per side until browned and cooked through. Remove chicken to a plate.
3. Add the mushrooms, onion, and garlic to the skillet. Sauté for 5 minutes until softened.
4. Stir in the marsala wine and chicken broth. Bring to a simmer and cook for 2-3 minutes.
5. Return the chicken to the skillet along with any juices. Simmer for 5 more minutes.
6. Stir in the spinach and parsley until wilted.
7. Serve chicken marsala over brown rice or whole wheat couscous. Enjoy!
Conclusion
Chicken marsala can be part of a healthy diet when prepared mindfully. Choose skinless chicken, pan cook with minimal oil, load up on veggies, and use whole grains instead of refined flour and pasta. Pay attention to portion sizes as well since ingredients like wine and oil are high in calories. With some simple tweaks, this Italian classic can be good for you!