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healthy chicken marsala
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3.86 from 7 votes

Healthy Chicken Marsala

This healthy chicken marsala is made of crispy pan-seared chicken breast covered in a light and creamy marsala sauce. It's gluten and dairy free and you'll have enough sauce to serve it with pasta or potatoes.
Prep Time15 mins
Cook Time30 mins
Course: Dinner
Cuisine: Italian
Keyword: fried chicken, gluten free
Servings: 4
Calories: 574kcal
Author: Molly Thompson

Equipment

  • https://rstyle.me/+ADF49Jz6GMI-9zhZrq_hUA

Ingredients

For the chicken:

  • 3/4 cup almond flour
  • 1/4 cup tapioca flour
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 5-6ounce boneless skinless chicken breasts
  • 3 tablespoons olive oil
  • 2 tablespoons ghee

For the sauce:

  • 2 tablespoons ghee
  • 8 ounces cremini mushrooms washed and thinly sliced
  • 4 cloves garlic
  • 3/4 cup marsala wine or 3/4 cup chicken broth + 2 tablespoons sherry vinegar
  • 1/4 cup coconut cream

Instructions

  • In a medium bowl, combine the almond flour, tapioca flour, salt and pepper and whisk quickly to combine. Place a few pieces of paper towels on a large plate near the stove.
  • Place the four chicken breasts in a large, gallon-size, plastic freezer bag or between two pieces of plastic wrap and use a large meat mallet or rolling pin to tenderize the chicken and pound it to 1/4 inch thickness. If you haven’t already, place the chicken breasts in the bag and add the prepared flour mixture inside. Close the bag and shake well to dredge the chicken.
  • In a deep saute pan, melt 3 tablespoons of olive oil over medium-high heat. When the oil begins to ripple, add 2 tablespoons of ghee, allow it to melt then add 2 chicken breasts to the pan. Fry for 3-4 minutes on each side (6-8 minutes total) until the outsides are golden brown and the inside reaches an internal temperature of 165°F. Remove the chicken breasts to the paper-towel lined plate and repeat with the other two pieces of chicken. Cooking too much chicken at once could result in a soggy/steamed breading rather than crispy. When all the chicken is cooked and transferred to the plate off the heat, cover with foil and set aside to make the sauce.
  • Add one more tablespoon of ghee to the pan and then add the mushrooms, cooking them over medium-high heat. Stir frequently for 3-4 minutes until the juices start to release. Add the minced garlic and cook, stirring constantly, for 1-2 minutes until the garlic is fragrant.
  • Add the marsala wine (or the chicken stock and sherry vinegar) and use a spoon to scrape any browned bits from the bottom of the pan to deglaze it. Simmer for 15 minutes or until the sauce has reduced by half or more. The liquid will evaporate resulting in a thicker sauce. Add the coconut cream to the reduced sauce and stir well to combine. Return the chicken to the sauce and stir well to coat the chicken in the sauce. Cook on low for a few minutes to ensure the chicken is warm.
  • Serve with your favorite angel hair pasta (I like chickpea or brown rice pasta) or potatoes and fresh chopped parsley.

Nutrition

Serving: 1serving | Calories: 574kcal | Carbohydrates: 13.1g | Protein: 40g | Fat: 29.9g | Cholesterol: 144mg | Sodium: 660mg | Fiber: 1.2g | Sugar: 2g