Low-Fat Chicken Marsala
A flavorful low-fat Chicken Marsala featuring tender chicken coated in cracker meal, simmered in a savory Marsala wine sauce with garlic and parsley, perfect for a lighter Italian-inspired meal.
Ingredients
Instructions
- Pound chicken breasts to 1/4-inch thickness.
- Dip chicken breasts in Egg Beaters, then coat with crushed cracker meal.
- Set coated chicken aside.
- In a skillet, cook the chicken until browned and cooked through.
- Add minced garlic and cook for 1 minute.
- Pour in chicken broth, Marsala wine, and sprinkle with chicken bouillon.
- Simmer until sauce thickens slightly.
- Season with ground pepper.
- Garnish with chopped parsley and serve.
Tips & Substitutions
For an even lighter dish, consider using whole wheat cracker meal or crushed almonds instead of traditional cracker meal. If you don't have Marsala wine, dry sherry can be a great substitute. To enhance the flavor, add some sautéed mushrooms when cooking the chicken. This recipe is also flexible; feel free to add your favorite vegetables for extra nutrition.
Serving Suggestions
Serve this Low-Fat Chicken Marsala with a side of steamed vegetables or a light salad to balance the meal. It pairs beautifully with Fettuccine Rene for a more filling option. For a fresh touch, a sprinkle of lemon zest on top before serving can elevate the flavors.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and sauce in a skillet over medium heat, adding a splash of chicken broth to prevent drying out. Cover to retain moisture and heat thoroughly before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Chicken Marsala contains roughly 213 calories, with 6g protein, 30g carbohydrates, and 9g fat. It is an excellent source of iron (24% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 1287mg per serving (56% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I prepare this dish in advance?
Yes, you can prepare the chicken and sauce in advance. Cook the chicken and let it cool before storing it in the fridge. When you're ready to serve, just reheat the chicken in the sauce until warmed through. This makes it a great option for meal prep!
What can I serve with Chicken Marsala?
This dish pairs well with a variety of sides. You can serve it with garlic mashed potatoes, rice, or a light pasta like spaghetti. A fresh green salad with a vinaigrette dressing complements the flavors beautifully, making it a well-rounded meal.
Is this recipe suitable for freezing?
Yes, you can freeze the cooked chicken Marsala for up to 3 months. Make sure to cool it completely before transferring it to a freezer-safe container. To reheat, thaw in the refrigerator overnight and reheat gently on the stove, adding a bit of broth to maintain moisture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).