DinnerMediumGluten-Free

Chicken Marsala

Pan-seared chicken in a rich Marsala wine reduction with caramelized mushrooms. A remission-only recipe—the alcohol and mushrooms make this a special-occasion dish when your gut is resilient.

Chicken Marsala
Total Time
40m
Servings
4
Calories
385
Fiber
1g
Protein
38g
Carbs
12g
Fat
18g
Best ForSafe for Crohn's & UC
Remission

Watch Out For

Marsala winemoderate

Research shows 40% of Crohn's patients report symptom worsening after alcohol consumption. Even when cooked, 25-75% of alcohol remains depending on cooking time.

Tip: No good substitute exists—the Marsala flavor is essential. Reserve this recipe for stable remission when you've confirmed alcohol tolerance.

cremini mushroomsmoderate

High in mannitol (a polyol). Monash testing confirms mushrooms cause gas, bloating, and cramping in FODMAP-sensitive individuals.

Tip: Substitute 1 cup oyster mushrooms (low-FODMAP at any serving size) or omit entirely for a wine-broth pan sauce.

buttermild

Contains trace lactose. Most lactose-intolerant individuals tolerate butter, but some remain sensitive.

Tip: Replace with additional garlic-infused olive oil. Sauce won't be as rich but remains flavorful.

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • High FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Place chicken breasts between two sheets of plastic wrap and pound to 1/2-inch even thickness using a meat mallet or rolling pin.

    Equipment: plastic wrap, meat mallet
    Tip: Even thickness ensures chicken cooks at the same rate—no dry edges while waiting for thick centers
  2. Combine rice flour, salt, and pepper on a shallow plate. Mix to combine.

    Equipment: shallow plate
  3. Dredge each chicken breast in the seasoned flour, coating both sides evenly and shaking off any excess.

  4. Heat garlic-infused oil in a large skillet over medium-high heat until shimmering.

    Equipment: large skillet
  5. Add chicken breasts and cook 4-5 minutes per side, until golden brown and cooked through. Internal temperature should reach 165°F (74°C).

    165°F (74°C)
    Tip: Don't move the chicken for the first few minutes—let it develop a golden crust
  6. Transfer chicken to a plate and tent loosely with foil to keep warm.

    Equipment: foil
  7. Add butter to the same skillet and let it melt, swirling to coat the pan.

  8. Add sliced mushrooms and cook 5-6 minutes, stirring occasionally, until deeply browned and their moisture has evaporated.

    Tip: Let mushrooms sit undisturbed for the first minute to develop deep browning
  9. Pour in Marsala wine, using a wooden spoon to scrape up any browned bits from the bottom of the pan.

    Equipment: wooden spoon
  10. Add chicken broth and bring to a simmer. Cook 5-7 minutes, until the sauce reduces slightly and thickens enough to coat the back of a spoon.

    Tip: The sauce is ready when it coats the back of a spoon
  11. Return chicken breasts to the skillet, nestling them into the sauce.

  12. Spoon sauce over the chicken and cook 2 minutes to warm through and let the flavors meld.

  13. Garnish with fresh parsley if desired. Serve immediately over mashed potatoes or pasta.

Notes

Storage

Refrigerate in an airtight container for up to 3 days, chicken and sauce together. Reheat gently over low heat on the stovetop, adding a splash of broth if the sauce has thickened too much.

Marsala wine

Use dry Marsala, not sweet. Look in the wine or cooking wine section. Quality matters—a mid-range Marsala makes a noticeably better sauce than the cheapest bottle.

Low-FODMAP modification

Cremini mushrooms are high-FODMAP. Substitute 1 cup oyster mushrooms (low-FODMAP at any serving size per Monash) or omit mushrooms entirely for a wine-broth pan sauce.

Dairy-free option

Replace butter with additional garlic-infused olive oil (5 tablespoons total). The sauce won't have the same richness but remains flavorful.

SCD modification

Rice flour is SCD-illegal (all grains are prohibited). Use almond flour or finely ground coconut flour for dredging. Note: mushrooms ARE SCD-legal.

Traditional technique

Traditional Marsala doesn't use cream. The sauce thickens from reduction and the starch from the flour dredge—no cream needed.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches