
Chicken Marsala
This Chicken Marsala delivers 4g protein and 162 calories per serving—a light, vegetable-forward side option for controlled portions. Quick-preps 4 servings on the stovetop, pairing efficiently with higher-protein mains or sides. Use as a low-calorie, nutrient-dense complement to your primary protein sources.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 teaspoon kosher salt (divided)
- •1/4 teaspoon ground black pepper
- •Flour, All-Purpose, White(60g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(45g)
- •Shallot
- •Garlic(15g)
- •Mushrooms, Cremini(227g)
- •Marsala Wine, Dry(120g)
- •Sherry, Dry(15g)
- •Low Sodium Chicken Broth(120g)
- •Thyme, Fresh(10g)
Instructions
- 1Split each chicken breast in half horizontally to create two thinner pieces of chicken (called cutlets). (Carefully place your hand on top to get a feel for whether or not you are slicing the chicken evenly.) Lay a piece of plastic wrap on top of the chicken, then with the flat side of a meat mallet or a rolling pin, gently pound it into an even thickness (about 1/4-inch or so thick). Season both sides of the chicken using 1/2 teaspoon salt and the pepper. In a shallow dish (a pie dish works well), place the flour. With tongs, lightly dredge the chicken on both sides.
- 2In a large, high-sided skillet, heat 1 tablespoon of the oil over medium-high. Once the oil is hot and shimmering, add 2 of the chicken pieces in a single layer (angle the chicken away from you as you set it down). Cook the on both sides until golden brown and the chicken is cooked through, about 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm. Add the remaining 1 tablespoon oil, then repeat with the remaining 2 chicken pieces.
- 3To the skillet, add 2 tablespoons butter, shallot, garlic, mushrooms, and remaining 1/2 teaspoon salt. Cook until the mushrooms soften and begin to brown, about 6 to 8 minutes.
- 4Pour in the Marsala and vinegar. Stir, scraping along the bottom of the pan. Let cook until the Marsala is reduced by half, about 3 minutes.
- 5Add the chicken broth and let simmer 1 minute. Stir in the remaining 1 tablespoon butter. Carefully taste and add more salt or pepper as desired, then add the chicken back to the skillet. Let heat through briefly (30 seconds to 1 minute). Sprinkle all over with fresh thyme. Enjoy immediately.
Nutrition — Per Serving
162
calories
4g
protein
17g
fat
- Carbohydrates
- 18g
- Saturated fat
- 1.1g
- Sodium
- 233 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~161g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does this Chicken Marsala have per serving?
This version contains only 4g of protein per serving with 162 calories, 17g fat, and 18g carbs. Like the other low-protein Marsala version, this is a sauce or side component, not a primary protein source.
How long does this Chicken Marsala take to prep?
Marked as quick prep and yielding 4 servings on the stovetop, this recipe comes together rapidly. It's designed as an accompaniment rather than a standalone meal.
Is this Chicken Marsala good for fat loss?
At only 4g protein per serving, this version does not support fat loss goals that require high protein intake to preserve lean mass. Use this as a flavor component alongside a separate high-protein chicken or meat source.
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