Keto Chicken Marsala

IMAGE
VIDEO

Keto Chicken Marsala

Servings: 4

INGREDIENTS

450 g (1 lb) chicken breasts – boneless, skinless

20 g (1/4 cup) oat fiber or unflavored whey protein isolate powder or coconut flour

6 g (1 tsp) salt – adjust to taste

0.5 g (1/2 tsp) pepper – adjust to taste

41 g (3 tbsp) olive oil or grapeseed oil or avocado oil

76 g (5 tbsp) unsalted butter

300 g (10 ½ oz) mushrooms

24 g (1/4 cup) onions chopped

8 g (1 tbsp) garlic – grated

30 g (2 tbsp) lemon juice

60 g (2 fl oz) dry marsala wine

225 g (1 cup) chicken broth

120 g (1/2 cup) heavy cream

7 g (1/4 cup) Italian flat leaf parsley – chopped

43 g (3 tbsp) unsalted butter

DIRECTIONS

1. Butterfly cut 2 chicken breasts. Place each cut piece between sheets of cling wrap and pound the thicker sections to create an even thickness of about 1/4 inch or 6 mm
2. Pat dry the meat. Lightly salt and pepper each side of the chicken breast
3. Place oat fiber (or substitute) onto a flat plate and dust each side very well. Set aside
4. Heat a pan on medium high and, once hot, add the oil and butter
5. Lay the dusted chicken breasts into the frying pan and fry for about 2 minutes or until a golden crust forms on the one side. Flip and fry the other side for 2 minutes. Remove and set aside
6. To the same pan, reduce the heat to medium and add the second batch of butter
7. Add the onion and garlic, sauté until onion is translucent
8. Add the lemon juice and stir and scoop the fond from the bottom of the pan
9. Add the dry marsala wine. Stir and cook for a minute or two to allow alcohol to evaporate
10. Add the cut mushrooms. Spread out and let simmer for 2 to 3 minutes. Flip to allow other side also to fry to a golden brown. Repeat until the mushrooms are browned
11. Add the chicken stock, stir, and add the heavy cream. Stir and simmer for 5 minutes
12. Add the Italian flat leaf parsley and stir, but reserve a few leaves of the Italian flat leaf parsley for garnishing. Simmer for a couple of minutes
13. Place the fried fillets on top of the sauce. Simmer for about 1 minute to heat the meat and flavor with the sauce. Flip and simmer for 1 minute
14. When done, place fillets o,nto a platter (or directly onto plates), distribute the mushrooms and sauce evenly and garnish with the reserved Italian parsley leaves. Enjoy!

MACRONUTRIENTS CHART

FYI

To make my 2 cheese pan zoodles, spiralize the zucchini. I use about 1/3 or 1/2 of a zucchini per person – depending on the size of the zucchini. Heat a large skillet over medium heat and add butter. To the melted butter add the zoodles. Sprinkle, grated, some fresh parmigiano reggiano cheese over the zoodles. Then add grated full fat mozzarella on top, as well. With your tongs, simply toss the zoodles about to incorporate the cheese. Cooked the zoodles from start to finish for only 5 minutes. The zoodles should be a bit “al dente,” on the cooked but crispy side so they maintain their texture and shape. You definitely do not want the zoodles to be overcooked and soggy. To complete the meal, placed one serving portion of zoodles onto a plate. Place one of the chicken Marsala fillets on top and arrange about a quarter of the mushrooms over the fillet and also scoop up some of the sauce, and drizzle on top of the chicken. Best served hot.