PF
Grilled chicken with rice, beans, and greens in a clear takeout container.
Stovetop~35 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Slice each chicken breast horizontally in half to create two cutlets. Place plastic wrap over each cutlet and pound with a meat mallet to even ¼-inch thickness. Season both sides with salt and pepper. Pour flour into a shallow dish and dredge each cutlet lightly on both sides, shaking off excess.
  2. 2Heat 1 tablespoon olive oil in a large skillet over medium-high heat until shimmering. Add 2 chicken cutlets in a single layer (angle away from you as you set down) and cook 2–3 minutes per side until golden brown and internal temperature reaches 165°F. Transfer to a plate and tent with foil. Add remaining 1 tablespoon oil and repeat with remaining 2 cutlets.
  3. 3To the same skillet, add 2 tablespoons butter, the shallot, garlic, and mushrooms with remaining salt. Cook over medium-high heat 6–8 minutes, stirring occasionally, until mushrooms soften and begin to brown.
  4. 4Pour in the Marsala wine and sherry. Scrape the bottom of the pan with a wooden spoon and simmer 3 minutes until the liquid reduces by half.
  5. 5Add the chicken broth and simmer 1 minute over medium heat. Stir in remaining 1 tablespoon butter. Taste and adjust seasoning with salt and pepper as needed. Return all chicken cutlets to the skillet and heat through 30 seconds to 1 minute over medium heat until warmed through.
  6. 6Remove from heat and sprinkle fresh thyme over the chicken and sauce.
  7. 7Divide evenly into 4 airtight containers while hot. Refrigerate up to 4 days or freeze up to 3 months. Reheat gently on the stovetop over medium heat or in a microwave until warmed through.

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

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Common questions

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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