Let’s face it – we all love a good plate of Chicken Marsala, but how many calories are we actually consuming? I’ve done the research so you don’t have to!
What is Chicken Marsala Anyway?
Before we dive into the calorie content, let’s talk about what Chicken Marsala actually is. This Italian-American dish consists of chicken breasts that are coated in flour, pan-fried, and then simmered in a sauce made with Marsala wine, mushrooms, and various seasonings. It’s a popular choice at Italian restaurants and a fancy dinner option many of us make at home.
The Calorie Breakdown of Chicken Marsala
According to CalorieKing, a standard serving of Chicken Marsala (one half-breast piece) contains approximately 266 calories. This might not seem like a lot, but we need to understand the complete nutritional profile to get the full picture.
Here’s the detailed nutritional information for one serving:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 266 (1112 kJ) | – |
| Total Fat | 8.4g | 13% |
| Saturated Fat | 1.3g | 7% |
| Cholesterol | 68mg | 23% |
| Sodium | 416mg | 17% |
| Total Carbohydrate | 13.5g | 5% |
| Dietary Fiber | 0.6g | 2% |
| Sugars | 2.4g | – |
| Protein | 29g | – |
| Alcohol | 0g | – |
*Based on a 2,000 calorie daily diet
Macronutrient Distribution
The calories in Chicken Marsala come from a mix of macronutrients
- Protein: With 29g of protein, this dish is protein-rich thanks to the chicken breast
- Carbs: 13.5g of carbohydrates (mostly from the flour used to coat the chicken)
- Fat: 8.4g of fat (from the oil used in cooking and butter often used in the sauce)
How Long Does It Take to Burn Off Those Calories?
If you’re concerned about working off those 266 calories here’s how long it would take with different exercises
- Swimming: 22 minutes
- Jogging: 31 minutes
- Cycling: 41 minutes
- Walking: 74 minutes
These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual calorie burn may vary depending on your age, weight, height, and gender.
Is Chicken Marsala Healthy?
Chicken Marsala has some positives and negatives from a nutritional standpoint
The Good Stuff
- High in Protein: With 29g of protein per serving, it helps with muscle maintenance and growth.
- Moderate in Calories: At 266 calories per serving, it’s not exactly a “diet food” but it’s not a calorie bomb either.
- Low in Sugar: Only 2.4g of sugar per serving.
The Not-So-Good Stuff
- Sodium Content: 416mg of sodium (17% of your daily value) means it’s moderately high in salt.
- Low in Fiber: Only 0.6g of fiber, which isn’t much for digestive health.
- Cholesterol: 68mg (23% of daily value) is something to be aware of if you’re watching your cholesterol intake.
Making Chicken Marsala Healthier
If you’re looking to reduce the calories or improve the nutritional profile of your Chicken Marsala, here are some tips:
- Use less flour when coating the chicken – or try a lower-carb alternative like almond flour
- Reduce the butter or oil used in cooking
- Add more vegetables like extra mushrooms, spinach, or bell peppers to increase fiber and nutrients
- Use chicken breast that has been trimmed of all visible fat
- Go easy on the salt to reduce sodium content
- Consider using less wine or a lower-alcohol variety
Chicken Marsala vs. Other Popular Dishes
Curious how Chicken Marsala stacks up against other popular dishes? Here’s a quick comparison:
- Chicken Marsala (1 half-breast): 266 calories
- Chick-fil-A Chicken Sandwich: Approximately 440 calories
- Taco Bell Crunchy Taco: Around 170 calories
- Dunkin’ Glazed Donut: About 240 calories
Restaurant vs. Homemade Chicken Marsala
It’s important to note that restaurant versions of Chicken Marsala often contain more calories than homemade versions. This is because restaurants typically use more butter, oil, and cream to enhance flavor. A restaurant portion might contain anywhere from 400-800 calories depending on the preparation method and portion size.
When I make Chicken Marsala at home, I can control the ingredients and portions, which helps me keep the calorie count closer to that 266 calorie mark per serving.
My Personal Experience with Chicken Marsala
I’ve been cooking Chicken Marsala for years, and it’s one of my favorite dishes to make when I want something fancy without spending hours in the kitchen. What I love about it is that you can adjust the recipe based on your dietary needs.
When I’m being more careful about calories, I use less oil and butter, and maybe skip the flour dredging altogether. On the other hand, when I’m having friends over and want to impress, I might go all out with extra butter in the sauce and maybe even a touch of cream!
Chicken Marsala in a Weekly Meal Plan
If you’re counting calories but still want to enjoy Chicken Marsala, here’s how you might fit it into a 2,000 calorie daily meal plan:
- Breakfast (400 calories): Oatmeal with fruit and nuts
- Lunch (500 calories): Salad with grilled chicken and light dressing
- Dinner (700 calories): Chicken Marsala (266 calories) with a side of roasted vegetables (150 calories) and a small portion of pasta (284 calories)
- Snacks (400 calories): Yogurt, fruit, and a small handful of nuts throughout the day
Frequently Asked Questions About Chicken Marsala Calories
Does Chicken Marsala contain a lot of alcohol?
According to the nutritional information, the alcohol content is listed as 0g. During the cooking process, most of the alcohol in the Marsala wine evaporates, leaving behind the flavor but not the alcohol content.
Is Chicken Marsala keto-friendly?
In its traditional form, Chicken Marsala is not strictly keto-friendly due to the flour used to coat the chicken and the carbs in the Marsala wine. However, you can make keto-friendly versions by using almond flour instead of wheat flour and reducing the amount of wine.
How many calories are in Chicken Marsala without the sauce?
Plain, cooked chicken breast (without the flour coating or sauce) contains about 165 calories per 3.5-ounce (100-gram) serving. The sauce and flour coating add approximately 100 calories to the dish.
Can I eat Chicken Marsala while on a diet?
Yes! With 266 calories per serving, Chicken Marsala can definitely fit into most balanced diets. Just be mindful of your sides and portion sizes.
Conclusion
Chicken Marsala is a delicious Italian-American dish that, at 266 calories per serving (one half-breast piece), can be part of a balanced diet. The dish provides 29g of protein along with 13.5g of carbs and 8.4g of fat.
While it’s moderately high in sodium and cholesterol, it’s relatively low in sugar and can be modified to suit various dietary preferences. By making simple adjustments to the recipe, you can create a healthier version without sacrificing the rich, savory flavor that makes Chicken Marsala so popular.
Whether you’re dining out or cooking at home, understanding the calorie content and nutritional profile of Chicken Marsala can help you make informed decisions about how to incorporate this tasty dish into your overall eating plan.
So next time your craving hits for that delicious chicken in red wine sauce, you’ll know exactly what your getting into calorie-wise. Enjoy your meal!
how to make Chicken Marsala – step by step photos
Cut 2 boneless, skinless chicken breasts in half lengthwise. Place one chicken breast at a time in a heavy-duty freezer bag (unsealed) and use a tenderizing mallet (or a rolling pin… whatever is safe and sturdy that you have on hand) to hammer each one 1/4″ thin, starting in the thicker middle part of the breasts and working your way to the ends. Repeat this process until all breast pieces are 1/4″ thick and equally flat.
Combine ½ tsp salt, 1 tsp black pepper, 1 Tbsp dried Italian herb seasoning, and 1/2 cup all-purpose flour in a shallow bowl, reserving 1 Tbsp of flour. Lightly coat the chicken breasts in the seasoning mixture and shake off excess flour. Transfer to a clean plate.
Heat 3 Tbsp oil in a large skillet over medium-high heat. Once hot, add the chicken breasts and cook on each side for 3-4 minutes. Try to not crowd your pan! You can do this in 2 batches if you need to.
Turn the heat down to medium. Add 1 tsp sea salt, 8 oz. sliced mushrooms, and ½ julienned onion. Spread them out on the pan, flipping as needed so each side browns, about 3 minutes. Scrape the bottom of your pan with a wooden spoon as you go; the browned bits on the bottom become a tasty part of your sauce!
Add ½ cup Marsala wine and 1 cup broth to a cup. Pour it into the pan, scraping the browned bits off the bottom again. (I combined the broth and Marsala wine and added them at the same time.) Simmer until the liquid reduces by 1/3, about 4 minutes on medium-high heat.
Now, make a slurry with your reserved 1 Tbsp of flour; whisk the flour with a small amount of hot water or liquid from your cooking pan until there are no lumps. Then, whisk in the flour “slurry”, 2 Tbsp minced parsley, and 2 Tbsp salted butter until it has completely melted. Finally, add the chicken cutlets back, flipping them halfway, cooking for another 4 minutes total. Let the sauce thicken while the chicken finishes cooking in the sauce.
Garnish with additional minced parsley and adjust salt and pepper to your liking. Pour over your favorite pasta and enjoy!
This chicken Marsala recipe is even better than your favorite Italian restaurant!