Low Sodium Chicken Marsala
Author
This low sodium chicken Marsala recipe is a fantastic dinner with breaded chicken cooked in a wine and mushroom sauce served over pasta. Chicken breasts are breaded in flour and spices, and brown up nicely in the skillet while the vegetables cook.
Equipment
- Cast Iron Pan
- Plate
Ingredients
- 1.5 lb chicken breasts about 4 small breasts, or 2 large ones halved
- 1 cup all purpose flour
- 1 tablespoon garlic powder
- ½ teaspoon black pepper plus extra for garnish
- ½ teaspoon cayenne pepper
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 onion sliced
- 3 cloves garlic minced
- 8 ounces mushrooms sliced
- 1 teaspoon dried thyme
- 1 cup white wine
- 1 lemon juiced
- 1 cup fresh parsley chopped
Instructions
- Prep your chicken - you want the chicken to be about 1/2 inch thick. You can pound the chicken breasts down with a meat tenderizer mallet, or slice extra thick chicken breasts in half lengthwise, so you have two thinner flat pieces.
- On a plate, mix the flour, garlic powder, black pepper, and cayenne pepper together with a fork until well combined.
- Take each chicken breast, dredge both sides through the flour mixture, and place the floured chicken on a plate.
- Take a large cast iron skillet (or other heavy pan), and add the olive oil and butter. Once melted, add the dredged chicken breasts to the pan. Place the chopped onions around the chicken, and sauté for 8 to 9 minutes over medium heat until chicken is lightly browned. Flip the chicken so it browns on the opposite side, and add the garlic, mushrooms, and thyme to the pan. Cook for an additional 8 to 9 minutes so both sides are browned and the mushrooms reduce.
- Add the white wine to the pan, along with the lemon juice and parsley. Cook for an additional 5 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
- Serve the chicken and mushrooms over pasta, and garnish with extra black pepper and parsley. Enjoy hot, leftovers can be refrigerated for up to 2 days.
Notes
A Note on Marsala Wine's Sodium Content
Traditional Marsala wine is a fortified wine, which can often be high in sodium. If you cannot find a low sodium version, I would recommend using chardonnay (which has 7mg of sodium per serving) or another dry white wine.Nutrition
Calories: 479kcalCarbohydrates: 25gProtein: 40gFat: 18gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.3gCholesterol: 124mgSodium: 59mgPotassium: 1079mgFiber: 3gSugar: 8gVitamin A: 1611IUVitamin C: 41mgCalcium: 64mgIron: 3mg
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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