Hey there, fellow food enthusiasts! Today I’m diving into one of my favorite Italian-American dishes that seems to have everyone talking (and eating) Carrabba’s Chicken Marsala. If you’re watching your calorie intake but still want to enjoy this delicious menu item, you’ve come to the right place. I’ve researched all the nutritional details so you don’t have to!
The Calorie Confusion: 440 or 770?
Let me clear something up right away – there seems to be conflicting information about the calorie content of Carrabba’s Chicken Marsala without sides, soup, or salad. According to CalorieKing, this dish contains 440 calories per serving. However, Chef’s Resource reports a higher count of 770 calories.
So which is correct? After cross-referencing multiple sources, it appears the 440 calorie count from CalorieKing is the most accurate and up-to-date information. This makes sense as the dish consists primarily of chicken breast with a wine-mushroom sauce and without any carb-heavy sides.
Nutrition Breakdown of Carrabba’s Chicken Marsala
Let’s look at the complete nutritional profile of this popular entrée (without sides, soup, or salad):
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 440 | – |
| Total Fat | 20g | 31% |
| Saturated Fat | 10g | 50% |
| Trans Fat | 0g | – |
| Cholesterol | 165mg | 55% |
| Sodium | 1080mg | 45% |
| Total Carbohydrates | 5g | 2% |
| Dietary Fiber | 1g | 4% |
| Sugars | 0.5g | – |
| Protein | 54g | – |
*Based on a 2000 calorie daily diet
Is Carrabba’s Chicken Marsala Healthy?
Well, that depends on your definition of “healthy” and your nutritional goals. Let’s break it down:
The Good Stuff
- High in Protein: With 54g of protein, this dish delivers over 100% of most people’s daily protein needs.
- Low in Carbs: Only 5g of carbohydrates makes it suitable for those following low-carb diets.
- No Trans Fat: The dish contains zero grams of trans fat, which is great news for heart health.
The Not-So-Good Stuff
- High in Saturated Fat: 10g of saturated fat is 50% of the recommended daily limit.
- Sodium Concerns: At 1080mg, the sodium content is 45% of your daily recommended intake.
- Cholesterol: 165mg represents 55% of your daily cholesterol limit.
How Long Would It Take to Burn Off?
If you’re curious about how much exercise it would take to burn off the 440 calories in Carrabba’s Chicken Marsala, here’s a quick breakdown:
- Swimming: 37 minutes
- Jogging: 51 minutes
- Cycling: 67 minutes
- Walking: 122 minutes
These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual burn rate may vary depending on your age, weight, gender, and exercise intensity.
Making Carrabba’s Chicken Marsala Healthier
If you love this dish but want to make it fit better into your nutritional goals, here are some tips:
- Ask for less butter in the sauce – This can significantly reduce the fat content.
- Pair it with steamed veggies instead of pasta or potatoes to keep the overall meal lower in carbs and calories.
- Request the sauce on the side so you can control how much you use.
- Split the entrée with a friend and add a side salad with dressing on the side.
Comparing to Other Menu Items
When dining at Carrabba’s, it helps to know how the Chicken Marsala compares to other menu options. Here’s a quick comparison:
- Chicken Bryan: Usually higher in calories due to the goat cheese and sun-dried tomato butter sauce
- Pollo Rosa Maria: Typically contains more calories because of the fontina cheese and prosciutto
- Grilled Chicken: A simpler option with fewer calories than the Chicken Marsala
- Pasta dishes: Generally higher in carbs and often higher in overall calories
Frequently Asked Questions
What exactly is Carrabba’s Chicken Marsala?
Carrabba’s Chicken Marsala is a classic Italian-American dish featuring grilled chicken breast topped with mushrooms and a homemade wine sauce. The sauce is made with Lombardo Marsala wine and mushrooms, giving it that distinctive rich flavor.
Does Carrabba’s Chicken Marsala contain gluten?
The sauce typically contains flour as a thickening agent, so the dish is not gluten-free unless specifically prepared that way. Always check with your server if you have dietary restrictions.
What wine is used in the Marsala sauce?
Carrabba’s uses Lombardo Marsala wine, a fortified wine from Sicily, Italy, which gives the sauce its distinctive flavor.
Is Carrabba’s Chicken Marsala spicy?
No, this dish is not spicy. It has a rich, savory flavor with subtle sweetness from the Marsala wine, but no heat.
Does the dish contain dairy?
Yes, the sauce typically contains butter, which is a dairy product. If you have dairy allergies or intolerances, be sure to mention this to your server.
My Personal Experience
I gotta say, I’ve ordered this dish more times than I care to admit! The way the sauce coats the perfectly grilled chicken is just chef’s kiss. And now that I know it’s only 440 calories without sides, I feel a bit better about my occasional indulgence.
Last time I visited Carrabba’s, I paired my Chicken Marsala with their side of grilled asparagus instead of the pasta, and honestly, it was still completely satisfying. The protein kept me full for hours, and I didn’t miss the extra carbs one bit.
Making It At Home
If you want even more control over the calories and ingredients, why not try making Chicken Marsala at home? Here’s a simplified version that’s inspired by Carrabba’s but with some healthier tweaks:
- Pound chicken breasts to even thickness
- Lightly dust with flour (you can use almond flour for lower carbs)
- Sauté in a small amount of olive oil instead of butter
- Remove chicken and add sliced mushrooms to the same pan
- Add Marsala wine and a bit of chicken broth
- Simmer until reduced by half
- Return chicken to the pan to heat through
- Garnish with fresh parsley
This homemade version will likely have even fewer calories while still giving you that amazing Marsala flavor!
Bottom Line
At 440 calories per serving without sides, Carrabba’s Chicken Marsala can definitely be part of a balanced diet, especially if you’re mindful about what sides you pair it with. It’s high in protein and relatively low in carbs, making it one of the better options on the menu for those watching their calorie intake.
The biggest concerns are the sodium and saturated fat content, so if you’re monitoring those nutrients for health reasons, you might want to enjoy this dish as an occasional treat rather than a regular meal.
We all deserve to enjoy our favorite restaurant dishes, and now you can make a more informed decision about how Carrabba’s Chicken Marsala fits into your nutritional goals!
Have you tried Carrabba’s Chicken Marsala? What’s your favorite way to enjoy it while staying mindful of calories? Drop me a comment below – I’d love to hear your thoughts and experiences!
Disclaimer: Nutritional information may vary slightly depending on preparation methods and portion sizes. The information in this article is based on publicly available data and should be used as a general guide only.
