If you're looking for a delicious and hearty meal, Chicken Marsala should definitely be on your list. At 200 calories per serving (149 g), it's a filling and satisfying option for lunch or dinner.

This Italian-American dish typically consists of chicken cutlets, mushrooms, and Marsala wine sauce. But what exactly are the nutritional benefits of this dish? Let's dive in and find out.

In this article, we'll explore the ingredients of Chicken Marsala, its calorie count, as well as its protein, carb, and fat content. We'll also look at the potential health benefits and risks, share tips for making healthier versions of the dish, and offer suggestions for serving and storing leftover Chicken Marsala.

Ingredients of Chicken Marsala

Chicken Marsala is typically made with a few simple ingredients, including:

• Chicken cutlets
• Flour
• Salt and pepper
• Butter or olive oil
• Garlic
• Mushrooms
• Dry Marsala wine
• Chicken broth

With these simple ingredients, you can create a delicious and satisfying meal that's sure to please.

How many Calories does Chicken Marsala have?

One serving (149 g) of Chicken Marsala contains about 200 calories. This may vary depending on the specific recipe you use and the cooking methods you employ. If you're trying to watch your calorie intake, it's important to be mindful of portion sizes and to pair this dish with healthy sides and accompaniments. Overall, Chicken Marsala can be a healthy and satisfying option for those looking for a filling meal that won't break the calorie bank.

Carbs in Chicken Marsala

One serving of Chicken Marsala contains approximately 9 grams of carbohydrates. This can vary depending on factors such as the type of flour and wine used, and whether any additional ingredients such as pasta or rice are added to the dish. While carbohydrates are an important source of energy, it's important to be mindful of portion sizes and to choose healthy, whole-grain sources of carbs. To make this dish even healthier, try pairing it with a side of sautéed veggies or a small serving of quinoa.

Protein in Chicken Marsala

Chicken Marsala is a great source of protein, with one serving containing approximately 27 grams. Protein is important for maintaining healthy muscles, bones, and other tissues, and can help keep you feeling full and satisfied throughout the day. When preparing your Chicken Marsala, be sure to use lean cuts of chicken and avoid overcooking the meat, as this can lead to a tougher, less appetizing texture.

Fat Content in Chicken Marsala

One serving of Chicken Marsala contains about 6 grams of fat. While this may seem high, it's important to note that not all fats are created equal. The fat in Chicken Marsala comes primarily from healthy sources such as olive oil and chicken broth. To make this dish even healthier, try using low-sodium chicken broth and swapping out some of the butter or oil for flavorful herbs and spices such as thyme or rosemary.

Benefits of Chicken Marsala

Chicken Marsala can provide a number of health benefits when enjoyed as part of a balanced diet, including:

• A good source of protein
• A good source of vitamins and minerals such as vitamin B6, niacin, and potassium
• Potential anti-inflammatory and antioxidant benefits from the mushrooms and herbs

Of course, it's important to note that these benefits can vary depending on the ingredients and preparation methods used for the dish. Be sure to choose healthy cuts of chicken and to pair this dish with a variety of nutrient-dense vegetables and whole grains for maximum health benefits.

Possible Health Risks of Chicken Marsala

While Chicken Marsala can be a healthy and satisfying meal option, there are some potential health risks to be aware of. These include:

• High sodium content from ingredients such as broth and wine
• Potential use of unhealthy ingredients such as flour or high-fat butter
• The risk of foodborne illness if chicken is not cooked to the proper temperature

To reduce these risks, be sure to use low-sodium ingredients or make your own chicken broth at home. Use whole-grain flour options for healthier flour used and limit butter use. Always take care to properly cook your chicken to avoid foodborne illness.

Ways to Make Healthy Chicken Marsala

There are many ways to make Chicken Marsala healthy and delicious. Some tips and strategies include:

• Use lean cuts of chicken such as chicken tenders or thinly sliced chicken breasts
• Use low-sodium chicken broth and wine
• Replace some of the butter or oil with flavorful herbs and spices such as thyme or rosemary
• Integrate whole-grain flour with the meat and less excessive use of flour
• Pair Chicken Marsala with a variety of nutrient-dense veggies or whole grains on the side such as spinach or quinoa

Serving Suggestions of Chicken Marsala

Chicken Marsala is a versatile dish that can be served with a variety of sides and accompaniments. Some delicious pairing options include:

• Roasted or sautéed veggies such as asparagus or broccoli
• Whole grains such as quinoa or brown rice
• A small side salad with a simple vinaigrette dressing
• Whole-grain pasta with lower-fat sauce options such as marinara or pesto

These sides complement the flavor of the Chicken Marsala while adding extra nutrients and fiber to your meal.

Tips for Storing Leftover Chicken Marsala

While Chicken Marsala can be enjoyed for days as leftovers, it's important to store it properly to avoid foodborne illness. Some tips for storing your leftover Chicken Marsala include:

• Refrigerate leftovers within 2 hours of cooking
• Divide leftovers into smaller portions and store in airtight containers
• Reheat leftovers to at least 165°F (73.9°C) before consuming
• Discard any leftover Chicken Marsala that has been left at room temperature for more than 2 hours