Chicken marsala and chicken piccata are two classic Italian chicken dishes that are popular menu items at Italian restaurants. Both dishes feature chicken cutlets cooked with lemon, butter, and either Marsala wine (for chicken marsala) or capers and broth (for chicken piccata). While both dishes are delicious, many people wonder which option is healthier.
Calories
When looking at overall calorie content, chicken marsala and chicken piccata are fairly comparable:
| Dish | Calories (per 3oz serving) |
|---|---|
| Chicken marsala | 230 |
| Chicken piccata | 210 |
Chicken piccata is slightly lower in calories, likely because it does not contain the added calories from Marsala wine. However, the difference is quite small. A 3 ounce serving of either dish contains around 200-230 calories.
Fat Content
Both dishes get a good amount of their calories from fat. This is mainly due to the butter that is used to cook the chicken and make the pan sauces.
A 3 ounce serving of chicken marsala contains about 13 grams of fat, while chicken piccata has around 10 grams. The lower fat content in the piccata is again likely due to the lack of Marsala wine.
About half of the fat grams in both dishes come from saturated fat due to the butter. Chicken marsala has around 7 grams of saturated fat per serving, while chicken piccata contains about 5 grams.
Protein
Chicken is an excellent source of protein, providing all of the essential amino acids. Both dishes offer a good amount of protein from the chicken:
| Dish | Protein (per 3oz serving) |
|---|---|
| Chicken marsala | 21g |
| Chicken piccata | 22g |
As you can see, both dishes provide right around 20 grams of protein per serving, which is about 40% of the Daily Value.
Carbohydrates
Chicken marsala has slightly more carbs than chicken piccata, again likely due to the Marsala wine. A 3 ounce serving of marsala contains around 5 grams of carbs, while piccata has only 2-3 grams.
However, the carbohydrate content is quite low in both dishes. The carbs come mainly from small amounts of flour or starch used to coat the chicken.
Sodium
Sodium levels can vary depending on the specific recipe, but in most preparations, chicken piccata contains a bit less sodium than chicken marsala:
| Dish | Sodium (per 3oz serving) |
|---|---|
| Chicken marsala | 500mg |
| Chicken piccata | 400mg |
The main sources of sodium are salt added to the chicken coating and broth or pan sauces. Piccata often uses less sodium in its leaner sauce.
Alcohol Content
One of the main differences between these two dishes is that chicken marsala contains alcohol from the Marsala wine, while piccata does not contain any alcohol.
A typical serving of chicken marsala made with 3 ounces of chicken contains around 1 ounce of wine. In a standard 5 ounce glass of wine, there are about 130 calories and 14 grams of alcohol.
So in a 3 ounce serving of chicken marsala, you are consuming about 26 calories and 3 grams of alcohol from the Marsala wine.
Chicken piccata does not contain any alcohol whatsoever. So if avoiding alcohol is a priority, piccata would be the better choice.
Nutrient Density
In addition to being rich in protein, chicken provides a variety of other important nutrients:
- B vitamins like niacin, vitamin B6 and pantothenic acid
- Minerals like selenium, zinc, and phosphorus
- Vitamin A
The chicken in both marsala and piccata dishes provides these nutrients. There are no significant differences between the dishes in terms of vitamin and mineral content.
Ingredients
Now let’s take a look at some of the other main ingredients besides chicken in these dishes.
Olive Oil or Butter
Both dishes typically use some combination of butter and olive oil for sautéing the chicken. Butter provides more saturated fat, while olive oil is a heart-healthy unsaturated fat.
Marsala Wine
Chicken marsala gets its name from the Marsala wine that is used to flavor and sauce the dish. Marsala adds calories and alcohol, but also antioxidants like polyphenols. However, the amount of antioxidants obtained from the small amount of wine is negligible.
Lemons
Chicken piccata is characterized by its lemon flavor. Lemons are very low in calories and provide vitamin C, folate, and potassium. The lemon juice gives piccata a fresh, bright taste.
Capers
Capers add a pleasant briny flavor to chicken piccata. They are low in calories and contain small amounts of various vitamins, minerals, and antioxidants.
Broths
Both dishes may use chicken broth or stock in making the sauce. This adds some nutrients from the chicken bones used to make the stock. Lower sodium broth is healthiest.
Flour
A light dusting of flour helps the chicken brown evenly. Whole wheat flour has more fiber and nutrients than white refined flour.
Cooking Methods
Chicken marsala and piccata both involve pan-frying the chicken in a skillet on the stovetop. This method uses a bit of oil or butter to cook the chicken, adding some calories and fat.
However, sautéing is still healthier than deep frying, whichsubmerges the chicken in hot oil. Pan-frying uses less oil overall.
Restaurant Versions vs. Homemade
If you order chicken marsala or piccata at a restaurant, it will likely be higher in calories, fat, and sodium compared to a homemade version.
Restaurants often use more butter and oil, heavier sauces and seasonings, and larger chicken portions. Homemade versions can be tweaked to be lighter.
You can control ingredients like salt, butter, and oil at home. Choosing leaner cuts of chicken, using whole wheat flour, and adding veggies to the dish can also make these entrees healthier.
Healthiness of Accompaniments
The side dishes served with the chicken entree impact the overall nutrition too. Mashed potatoes, pasta, or bread may be offered at restaurants, which significantly increase carbs, calories and refined grains.
Healthier sides like roasted vegetables or a side salad are better options. At home, sides like roasted asparagus or whole grain pilaf can make the meal more nutritious.
Conclusion
Chicken piccata is slightly healthier overall, with fewer calories, fat, carbs, and sodium compared to chicken marsala. Piccata also contains no alcohol. However, the differences between the two dishes are relatively small.
Chicken marsala has a richer flavor from the butter and wine sauce, while piccata is brighter and more lemony. Both provide lean protein, minerals like selenium and zinc, and B vitamins.
To make either dish healthier, opt for minimal added salt and butter, use lean chicken cuts, choose whole grain flour coatings, and add veggies. Accompany with non-starchy vegetables or a salad.
While piccata is a bit lighter, marsala can also be a healthy choice in moderation when you prepare it at home with wholesome ingredients and sensible portions. Ultimately, it comes down to personal taste preference between these two classic Italian chicken dishes.