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KETO LOW-CARB CHICKEN MARSALA (HEART HEALTHY)

Keto Chicken Marsala

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You are going to love this Keto Chicken Marsala. A slant on a classic recipe. As a former food and wine pairing newspaper columnist, author and teacher, I love that the Keto, Low-Carb lifestyle, more so ‘dirty’ versions, allows for wine.  You can cook with wine and sip wine at the table.  I love to cook with wine.  The wine leaves the dish with a lasting flavor, while the alcohol dissipates.

HOW DO YOU COOK WITH NON ALCOHOLIC WINE?

Keto Chicken Marsala is a rendition of the classic.  Chicken Marsala is a classic Italian dish made with Marsala wine, hence the recipe’s name.  When cooking with wine there are a few things to keep in mind:  Wine has a valuable place in the cook’s repertoire. Marinating, basting, glazing, de-glazing, and flaming are but some of its many functions.   When using wine in your culinary preparations, remember that a wine’s quality or lack of it will be revealed in the dish, so stay away from cooking wines, thin wines, and wines past their prime, which will give your dish a bitter taste.

Use only young wines with body and flavour to ensure excellent results. If featuring wine with dinner, it makes sense to use a little of it in the food preparation. But if you intend to serve an expensive vintage with dinner, save every drop for your wine glasses and buy something less expensive to cook with, such as a blended wine or house wine. Make sure it’s non-alcholic and low in carbs!  To store leftover wine, simply pour a thin film of olive oil on top; this will keep the wine from oxidizing too quickly.   Red and white wines are basically interchangeable in cooking.

Reds do offer more depth of flavor and color than whites, making them a better choice for heavier dishes containing meat and game. Seafood and fish are delicate foods, thus deserving of a delicate white. White sauces need a white wine in order to retain their color. Champagne loses its bubbles in cooking and basically functions as a white. If the dish takes several hours to cook, add the wine halfway through, so its qualities will not be lost.

Wine does not enhance all dishes. Vinegar-based dishes or those with heavy citrus character overshadow any flavor imparted by a wine. Don’t waste any of the wine! Asparagus, artichokes, and spinach are enemies of thegrape both in the pan and on the table. As for chocolate —  non-alcoholic brandy or rum are a better choice.  Add wine to the recipe according to its use. If it’s acting as a tenderizer or marinade, use it at the beginning of meal preparation. If its aroma and flavor are to predominate, add it at the end. Just be sure to add a little at a time. Above all, add wine only to one element of the meal, otherwise, its wonderful effect will be lost.

WHAT IS THE NUTRITIONAL VALUE OF KETO CHICKEN MARSALA?

While you can prepare Keto Chicken Marsala with chicken thighs of your choice, I suggest pasture-raised ones for heart health. Researchers have found that pasture-raised chicken is more nutritious than conventionally raised chicken. It contains higher levels of vitamins and minerals such as vitamins A, E, and K, as well as higher levels of omega-3 fatty acids.

One study found that pasture-raised chicken had 21% less fat, 30% less saturated fat, and 50% more vitamin A than conventionally raised chicken. Grass and insects in the diet of chickens make their meat healthier than conventionally raised chicken that is fed with corn and soy-based diet.. Pasture-raised chicken is free from antibiotics and hormones used in conventional farming.. For those concerned about health risks, this is a healthier choice.

Consequently, pasture-raised chicken is a more sustainable and healthy option for those looking to incorporate poultry into their diet.

WHAT IS KETO CHICKEN MARSALA?

Keto Low-Carb Chicken Marsala

Keto Low-Carb Chicken Marsala

As mentioned, Keto Chicken Marsala is named after the Sicilian wine called Marsala.  This wine is fortified with brandy at 17% alcohol, mostly served as an aperitif before dinner.  It can be dry or sweet.  The dryer version is usually used in cooking. In this dish, the fortified wine adds a lovely complex and nutty flavor to the resulting dish. Classically, this is a dish made from flour-coated pounded chicken breast halves braised in a sauce of Marsala wine, butter, olive oil, garlic, mushrooms, and spices.  The dish is prepared in countless ways according to family tradition.

My version uses chicken thighs instead of breasts.  My husband and I prefer dark meat.  I also bake the thighs in the oven rather than braising them on the stovetop.

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB CHICKEN MARSALA?

Prepare your taste buds for a culinary delight with Keto Chicken Marsala, where each succulent bite of chicken is a symphony of flavor. Picture this: tender, juicy chicken bursting with rich, savory goodness, perfectly complemented by a decadent sauce infused with the tanginess of wine and lemon. The flavors dance on your palate, leaving you craving for more with every mouthful. It’s a gastronomic experience that tantalizes the senses, showcasing the perfect balance of richness, tanginess, and indulgence. Get ready to savor every moment of this culinary masterpiece—it’s absolutely delicious in every way.

WHAT NON-ALC WINE HARMONIZES WITH KETO CHICKEN MARSALA? 

Prepare your palate for a culinary journey with Keto Chicken Marsala, where richness and indulgence take center stage. To elevate this gastronomic delight to its fullest potential, a non alcoholic white wine with substance is essential. Picture this: a buttery Chardonnay —each sip enhancing the experience with its weight and depth. These no alcohol wines harmonize effortlessly with the richness of the Marsala sauce, creating a symphony of flavors that dance on your palate and elevate every bite to a new level of indulgence. Then again, you can always drink whatever non-alc wine you like.  Ultimately, there are no hard and fast rules.

ZERO ALCOHOL WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO LOW-CARB HEART HEALTHY RECIPES CAN YOU ENJOY

KETO LOW-CARB MEAT LOVER'S PIZZA

KETO LOW-CARB MEAT LOVER’S PIZZA

Curry Chicken Quarters (Heart Healthy)

Meat Lover’s Pizza (Heart Healthy)

Salmon and Brussels Sprouts (Heart Healthy)

Tuna Avocado Blackberry Salad (Hearty Healthy)

Indian Fry Bread (Heart Healthy).

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment needed:

  • Large skillet
  • Plate
  • Wooden spoon
  • Oven-proof pan

HOW DO YOU PREPARE KETO CHICKEN MARSALA?

Combine flour, salt, and pepper in a large, shallow dish; set aside.

 

Keto Low-Carb Chicken Marsala

Heat a large skillet over medium-high heat until very hot. Dredge chicken in seasoned flour, tapping off excess. Set chicken aside.

 

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Add 3 tablespoons oil to skillet. When oil is shimmering, add chicken, and cook until lightly browned, about 3 minutes. Turn over, and cook 3 minutes more. Remove chicken to a plate; set aside and keep warm. Wipe skillet clean, if necessary.

 

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Heat remaining 2 tablespoons oil in same skillet or more if needed. Add mushrooms and cook, stirring occasionally, until mushrooms are dark golden brown and all the released liquid has evaporated, 5 to 7 minutes. Remove mushrooms from skillet. Set aside.

 

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Add wine to skillet, scraping up any brown bits with a wooden spoon. Add garlic, lemon juice, butter, and parsley. Cook for 10 minutes until reduced and slightly thickened. Taste and adjust for seasoning.

 

KETO CHICKEN MARSALA

Set chicken thighs in oven-proof pan. Pour sauce over chicken. Spoon mushrooms to put on top of each thigh.

 

KETO CHICKEN MARSALA

Bake for 40 to 45 minutes or until chicken is cooked, juices running clear. Remove from oven. Let sit for 5 minutes. Serve warm.

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KETO LOW-CARB CHICKEN MARSALA

KETO CHICKEN MARSALA


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  • Author: Shari MAC
  • Total Time: 65 Mins
  • Yield: 4 1x
  • Diet: Gluten Free

Description

This Keto Low-Carb Chicken Marsala recipe was inspired by Martha Stewart’s Chicken Marsala recipe. It’s gourmet and delicious and super easy to make. The recipe uses chicken thighs, compliant flour, mushrooms, garlic, butter, lemon juice, and parsley.


Ingredients

Units Scale
  • 1/2 cup Keto all-purpose flour for coating*
  • Pinch pink salt
  • Freshly ground black pepper to taste
  • 8 chicken thighs (pasture-raised) (heart healthy)
  • 3 + 2 tablespoons olive oil (for skillet)
  • 2 cups sliced mushrooms
  • 1/2 cup bone dry white wine
  • 3 cloves garlic, minced
  • 1/4 cup freshly squeezed lemon juice
  • 2 tablespoons unsalted butter (grass-fed for heart healthy)
  • 1/4 cup finely chopped fresh parsley

Instructions

  • *See Notes for Keto Low-Carb Flour Blend recipe.
  • Combine flour, salt, and pepper in a large, shallow dish; set aside.
  • Heat a large skillet over medium-high heat until very hot.
  • Dredge chicken in seasoned flour, tapping off excess.
  • Set chicken aside.
  • Add 3 tablespoons oil to the skillet.
  • When oil is shimmering, add chicken, and cook until lightly browned, about 3 minutes.
  • Turn thighs over and cook 3 minutes more.
  • Remove chicken to a plate; set aside and keep warm. Wipe skillet clean.
  • Heat the remaining 2 tablespoons of oil in the same skillet or more if needed.
  • Add mushrooms and cook, stirring occasionally, until mushrooms are dark golden brown until all the released liquid has evaporated, 5 to 7 minutes.
  • Remove mushrooms from skillet. Set aside.
  • Add wine to the skillet, scraping up any brown bits with a wooden spoon.
  • Add garlic, lemon juice, butter, and parsley.
  • Cook for 10 minutes until reduced and slightly thickened.
  • Taste and adjust for seasoning. Set chicken thighs in an oven-proof pan.
  • Pour sauce over chicken. Spoon mushrooms to put on top of each thigh.
  • Bake for 40 to 45 minutes or until chicken is cooked, juices running clear. Remove from oven.
  • Let sit for 5 minutes. Serve warm.

Notes

  • The recipe is based on the Keto version and is approximate only.  One serving has 8.37 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • In general: The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work.
  • Prep Time: 15
  • Cook Time: 50
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 612.75
  • Sugar: 0
  • Sodium: 503.53
  • Fat: 42.15
  • Saturated Fat: 10.78
  • Unsaturated Fat: 31.37
  • Trans Fat: 0
  • Carbohydrates: 7.68
  • Fiber: 1.01
  • Protein: 50.94
  • Cholesterol: 218.5

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