One of my favorite classic Italian American comfort foods is Chicken Marsala. It is such a simple dish that can be served along side mashed potatoes, pasta, or with a heaping pile of veggies. This is a dish my Grandfather used to make for us often when we'd spend the summers with him as kids and I would always marvel at how simple and easy it looked. It has been years since I've made Chicken Marsala, in fact I haven't made it since I went low FODMAP, so I decided the time to whip up a low FODMAP friendly Chicken Marsala was long overdue!
This is such a cozy winter meal, with so much depth of flavor, yet it is truly a light dish depending on how you're serving it.
If you are following a low FODMAP diet and are excited about making low FODMAP Chicken Marsala, I am excited for you! I want to give you some tips when following a low FODMAP diet and preparing meals like this low FODMAP Chicken Marsala. First, mushrooms tend to be high in FODMAPs, however Monash University has found oyster mushrooms to be the most FODMAP-friendly, so I've used fresh oyster mushrooms in this recipe for that exact reason. If you do not tolerate mushrooms, this dish would be absolutely delicious if you substituted them for pancetta instead. You could add a few handfuls of spinach to add in more veggies as well. Another thing to note, make sure you are using a garlic + onion free chicken broth, whether it is homemade or packaged. Lastly, Marsala wine can be high in fructans as it is a sweet wine. There is only 1/4 cup in this recipe that serves 6, so if fructans do not bother you (I do well with them in small amounts) then please use the Marsala. If you do not tolerate fructans, I would suggest adding an additional 1/4 cup of chicken broth to this recipe. You could try red wine, but it won't give you the same depth of flavor as Marsala wine.
Did you get a chance to make this recipe? Don't forget to leave me a love note in the comments and let me know what you think! And don't forget to tag your images #PDLrecipes on Facebook and Instagram so I can see how your creation turned out!
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3 chicken breasts, sliced lengthwise
2/3 cup almond flour
salt + pepper to taste
2 tbsp garlic oil
1 cup oyster mushrooms, chopped
1/4 fresh parsley, chopped
3/4 cup chicken broth, divided into 1/4 cup portions*
1/4 cup red vermouth or Marsala wine
1/4 cup oat milk
*plus more for cooking
1. In a large bowl, add almond flour, salt + pepper and gently mix. Dredge chicken breasts in almond flour mixture, setting aside on a plate.
2. In a large sauce pan over medium, heat garlic oil + sauté mushrooms and parsley, approximately 5 minutes.
3. Once mushrooms are tender, add 1/4 cup of broth to the pan, then add in chicken breasts 2-3 pieces at a time depending on the size of your pan. Cook chicken breasts about 8 minutes on each side. Repeat the process until all chicken breasts have been fully cooked. Continue adding chicken broth 1/4 cup at a time as needed.
4. Once chicken is fully cooked return to pan with mushrooms + parsley, adding in oat milk, 1/4 cup of broth + vermouth, allowing to simmer an additional 10 minutes.
Tip: If mushrooms and parsley are cooking down too much ,set them aside on plate with chicken as you cook the chicken breasts. All will return to saucepan at the end.