Chicken, it’s the workhorse of weeknight dinners all across the United States. I can’t count how many meals I have cooked with boneless chicken breasts, suffice to say the number is well over 1000. Because chicken is so popular and so versatile, it seems we are always searching for the next best thing. But sometimes, it’s nice to go back to basics and that’s where this Keto Chicken Marsala comes in. This the perfect meal to turn to when you don’t want to experiment. This Keto take on the classic Italian chicken dish takes all the familiar flavors of the traditional dish and puts a low-carb spin on them. This comforting meal will fill you up without relying on empty carbs. The classics are classics for a reason, you just keep coming back to them!
Chicken Marsala: A Short History Lesson
Chicken Marsala dates back to the 19th century. Historians believe that the dish was actually invented by English immigrants to Sicily. However, Chicken Marsala is a variation on the traditional Italian technique of scaloppini, variations of which can be found all over Italy. Scaloppini simply refers to the cooking method in which a thin slice of mean is lightly breaded in flour, pan-fried, and then simmered in a sauce.
When Italians began to immigrate to America, they took Chicken Marsala with them. These days, it’s hard to find Chicken Marsala on the menu at a restaurant in Italy!
Where Does Konjac Powder Come from and What Is It For?
In the classic Chicken Marsala, the chicken is coated with flour which is then used to thicken the sauce. Since wheat flour is about as far from Keto-friendly as you can get, we needed to use something else to thicken our sauce. Enter konjac powder!
If you are thinking that “konjac’ sounds familiar, you probably know the word from the ingredient list of your shirataki noodles. That’s right, konjac powder comes from the root of the konjac yam just like shirataki noodles! Konjac powder is pure soluble fiber with no sugars.
Konjac powder can be used to thicken sauces, soups, casserole, or puddings. Just like cornstarch konjac powder does not thicken well in cold liquid but thickens very quickly when heated. Because of this, it is easiest to mix the desired amount of konjac powder with a small amount of cold liquid before added to hot liquid. This ensures easy dispersal and prevents lumps from forming.
Keto Chicken Marsala
We’ve Keto-fied this classic chicken dish for you.
2 chicken breasts (400 g), skinless and deboned
1 Tablespoon (15 ml) of olive oil
1 cup (150 g) of mushrooms, sliced
3 Tablespoons of Marsala, optional
1/4 teaspoon (1 g) of konjac (glucomannan) powder
1 cup (240 ml) of hot chicken broth
salt and freshly ground black pepper
chopped parsley, to garnish
- Place the chicken breasts between two sheets of baking parchment and use a cook’s mallet to flatten them until they are of even thickness.
- Heat the olive oil in a pan and grill the chicken breasts until they are golden on both sides. Add the mushrooms to the pan halfway through.
- Once the chicken and mushrooms have caramelized, add the Marsala (optional) to the pan to deglaze and cook out.
- In the meantime, whisk the konjac (glucomannan) powder in a jug of hot chicken broth. Add the broth to the pan and reduce the heat to moderate, cooking until the sauce has reduced and thickened, at which time the breasts should be done.
- Taste the sauce to check for seasoning and garnish with chopped parsley.
- Net Carbs: 2 g
- Calories: 473
- Sugar: 2 g
- Fat: 28 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 49 g
- All nutritional data are estimated and based on per serving amounts.