Healthy Chicken Marsala

Name: Healthy Chicken Marsala
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: European, Italian, Mediterranean
Ingredients: 300g boneless, skinless chicken breasts; Sea salt and freshly ground black pepper, to taste; 40g chickpea flour (higher protein and fiber than all-purpose flour); 2 tablespoons extra virgin olive oil; 1 tablespoon grass-fed butter; 340g mixed mushrooms (button, cremini, and shiitake for variety); 100g baby spinach (added for fiber and nutrients); 3 garlic cloves, thinly sliced; 250ml low-sodium chicken bone broth; 125ml dry marsala wine; 125ml Greek yogurt (0% fat, high protein alternative to heavy cream); 1 tablespoon fresh thyme leaves; 50g sun-dried tomatoes, chopped (for extra nutrients and flavor)

8 steps

Prep:15minCook:20min

A nutritiously enhanced version of the classic Italian-American dish, featuring lean chicken breast with increased protein content, healthy fats, and added fiber through complete carbohydrates and extra vegetables.

Updated at: Wed, 27 Aug 2025 11:26:25 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories682.6 kcal (34%)

Total Fat28.1 g (40%)

Carbs46.4 g (18%)

Sugars20.9 g (23%)

Protein53.1 g (106%)

Sodium980.3 mg (49%)

Fiber7.8 g (28%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

300gboneless skinless chicken breasts

sea salt

to taste

freshly ground black pepper

to taste

40gchickpea flour

higher protein and fiber than all-purpose flour

2 tablespoonsextra virgin olive oil

1 tablespoonbutter

grass - fed

340gmixed mushrooms

button, cremini, and shiitake for variety

100gbaby spinach

added for fiber and nutrients

3garlic cloves

thinly sliced

250mllow-sodium chicken bone broth

125mldry marsala wine

125mlGreek yogurt

0% fat, high protein alternative to heavy cream

1 tablespoonfresh thyme leaves

50gsun-dried tomatoes

chopped, for extra nutrients and flavor

Instructions

Step 1

Pound chicken breasts to 1cm thickness in ziplock bags. Season with salt and pepper.

Step 2

Coat chicken in chickpea flour, shaking off excess.

Step 3

Heat olive oil in large skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden and cooked through (internal temperature 74°C). Remove and rest.

Step 4

Add butter to same pan with mushrooms. Cook 4-5 minutes until golden. Add garlic, cook 1 minute.

Step 5

Add spinach and sun-dried tomatoes, cook until spinach wilts.

Step 6

Pour in bone broth and marsala, bring to boil. Reduce by half, about 5 minutes.

Step 7

Lower heat, slowly whisk in Greek yogurt and thyme. Return chicken to pan with any juices.

Step 8

Simmer 2-3 minutes until sauce thickens. Serve immediately.