Gluten Free and Dairy Free Chicken Marsala
Dairy free, egg free, gluten free, grain free, lactose free, nut free, peanut free, soy free, keto, low carb, paleo.
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Servings: 3
I prepare this dish once a week and the family LOVES IT. I often pair it with this cauliflower purèe with crispy shallots and mushrooms.
Based on your dietary preferences, there are a few flours you could explore. Lupin flour, like all other flours listed here, is dairy free, egg free, gluten free, grain free, lactose free, keto and low carb. Almond, sunflower seed, and tigernut flours are also peanut free, soy free and paleo, with sunflower seed and tigernut flours being also nut free.
I like lupin and tigernut flours the best as they are ground very fine. Overall they resemble the original Italian dish the closest.
Ingredients
Chicken tenders, or strips, or breasts sliced thin, 450 g (16 oz)
Lupin, almond, sunflower seed, or tigernut flour (see the introduction or Notes at the end of this post), 30 g (¼ cup), or enough to dredge the chicken in it
Sunflower seed oil or olive oil, 6 tbsp (alternatively, you can use 4 tbsp of oil and 2 tbsp ghee)
Dry marsala wine, 160 g (⅔ cup)
Salt and pepper to taste
Tools you might be missing:
Meat tenderizer (or a rolling pin or the back of a skillet)
Cling wrap
Large non-stick frying pan. The one I use is 12 inches in diameter. If you have smaller ones, split the oil and marsala wine in between two pans and work in parallel.
Instructions
1. Follow this step if you need to flatten the chicken, otherwise skip to step 2.
Lay a sheet of cling wrap on a cutting board, lay the chicken on top of it, and cover it with another sheet of cling wrap. Pound the chicken to ¼ - ½ inch thin.
2. Put the flour in a bowl. Dredge each piece of chicken in lupin flour and place it on a plate.
3. Heat up the oil (or oil and ghee) in a large non-stick frying pan. To make sure the oil is hot enough, lift the pan and swirl the oil around. It should move quickly. Add the chicken making sure the pieces don’t overlap. In the pictures I am using a 12 inch wide pan. If you have smaller ones, split the oil in between two pans and work in parallel.
4. Cook over medium heat for 4 minutes on each side. Move the pieces every once in a while so they don’t stick to the pan. At this point, the chicken might start to brown a bit.
5. Lower the heat to medium-low and add the marsala wine. Sprinkle with salt and pepper and cook for 2-3 minutes, depending on the thickness of the chicken.
6. Flip the chicken, sprinkle with salt and pepper, and cook for another 2-3 minutes, depending on the thickness of the chicken.
7. At the end, you might be left with some sauce or little crispy bits in the pan, which I recommend to eat with the chicken cause they’re delicious!
Chicken marsala, sauteed mushrooms, and salad
Chicken marsala with sautéed broccoli
Chicken marsala, air fried green beans and sautéed riced celeriac
Storing and Reheating
Since this is a quick dish, I recommend to prepare it right before eating it. Alternatively, you can store it in the fridge in an airtight container for a couple of days. You can reheat it in the microwave.
Notes
Based on your dietary preferences, there are a few flours you could explore. Lupin flour, like all other flours listed here, is dairy free, egg free, gluten free, grain free, lactose free, keto and low carb. Almond, sunflower seed, and tigernut flours are also peanut free, soy free and paleo, with sunflower seed and tigernut flours being also nut free.
I like lupin and tigernut flours the best as they are ground very fine. Overall they resemble the original Italian dish the closest.
Nutritional Information
Nutrition facts are provided as a courtesy, sourced from the USDA Food Database via myFitnessPal. This information is meant as a guideline only and should not be construed as a guarantee. Here we assume lupin flour.
Serving size: 1 portion | Calories: 555 | Total fat: 34.5 g | Total carbohydrates: 5.1 g | Total fiber: 3.9 g | Total sugars: 1.1 g | Protein: 55.9 g | Net Carbohydrates: 1.2 g