Heart-Healthy Chicken Marsala

Elevate your weeknight dinners with this nourishing and flavorful Heart-Healthy Chicken Marsala, a wholesome twist on the classic Italian favorite. Tender, golden-brown chicken breasts are dredged in whole wheat flour and paired with savory cremini mushrooms and delicate shallots, all simmered in a velvety sauce of marsala wine and low-sodium chicken broth. This recipe minimizes saturated fats, using a touch of extra virgin olive oil for a heart-conscious approach while incorporating fresh thyme, parsley, and a splash of lemon juice for vibrant, aromatic notes. Ready in just 45 minutes, this dish is perfect for serving alongside whole-grain pasta or steamed vegetables for a balanced, satisfying meal that’s both elegant and healthy.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 0.5 cup whole wheat flour
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 1 tablespoon extra virgin olive oil
• 8 ounces cremini mushrooms, sliced
• 2 tablespoons shallots, finely chopped
• 1 cup low-sodium chicken broth
• 0.5 cup marsala wine
• 1 teaspoon fresh thyme, chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Pound each chicken breast to roughly 1/2 inch thickness using a meat mallet to ensure even cooking.

Step 2

In a shallow dish, combine whole wheat flour, black pepper, and garlic powder. Dredge each chicken breast in the flour mixture, shaking off any excess.

Step 3

Heat a non-stick skillet over medium heat and add half of the olive oil. Once hot, add the chicken breasts and cook for approximately 5 minutes on each side, or until golden and cooked through. Remove chicken from the skillet and set aside, keeping warm.

Step 4

In the same skillet, add the remaining olive oil. Add sliced mushrooms and shallots, cooking for about 5 minutes or until the mushrooms are browned and shallots are soft.

Step 5

Add the marsala wine to the skillet and bring it to a simmer. Let it simmer for about 3 minutes to allow the alcohol to cook off.

Step 6

Pour the low-sodium chicken broth into the skillet, stirring well to lift any browned bits from the bottom. Cook for an additional 5 minutes, allowing the sauce to reduce.

Step 7

Return the chicken breasts to the skillet, spooning sauce and mushrooms over the top. Heat until the chicken is warmed through.

Step 8

Just before serving, sprinkle fresh thyme, parsley, and drizzle with lemon juice. Serve hot with your choice of whole grain pasta or steamed vegetables for a complete heart-healthy meal.

Nutrition Facts

Serving size	1396.6 grams (1396.6g)

Amount per serving	% Daily Value*
Calories	1739

Total Fat 41.50g	53%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 0.00g
Cholesterol 592mg	197%
Sodium 615mg	27%
Total Carbohydrate 74.50g	27%
Dietary Fiber 10.80g	39%
Total Sugars 21.80g
Protein 233.90g	468%

Vitamin D 30IU	148%
Calcium 145mg	11%
Iron 11mg	62%
Potassium 3027mg	64%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.2%

Protein: 58.2%

Carbs: 18.5%