PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

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As a former food and wine pairing newspaper columnist, author and teacher, I love that the Paleo Whole30 and Keto lifestyles, more so ‘dirty’ versions, allow for wine.  You can cook with wine and sip wine at the table.  I love to cook with wine.  The wine leaves the dish with a lasting flavour, while the alcohol dissipates. 

COOKING WITH WINE:  

Chicken Marsala is a classic Italian dish made with Marsala wine, hence the recipe’s name.  When cooking with wine there are a few things to keep in mind:  Wine has a valuable place in the cook’s repertoire. Marinating, basting, glazing, deglazing, and flaming are but some of its many functions.   When using wine in your culinary preparations, remember that a wine’s quality or lack of it will be revealed in the dish, so stay away from cooking wines, thin wines, and wines past their prime, which will give your dish a bitter taste. Use only young wines with body and flavour to ensure excellent results. If featuring wine with dinner, it makes sense to use a little of it in the food preparation. But if you intend to serve an expensive vintage with dinner, save every drop for your wine glasses and buy something less expensive to cook with, such as a blended wine or house wine. To store leftover wine, simply pour a thin film of olive oil on top; this will keep the wine from oxidizing too quickly.   Red and white wines are basically interchangeable in cooking.  Reds do offer more depth of flavour and colour than whites, making them a better choice for heavier dishes containing meat and game. Seafood and fish are delicate foods, thus deserving of a delicate white. White sauces need a white wine in order to retain their colour. Sweet wines work well in pastries and desserts, while those with just a touch of sweetness enhance sweetmeats like pork. Champagne loses its bubbles in cooking and basically functions as a white. If the dish takes several hours to cook, add the wine halfway through so its qualities will not be lost.

Wine does not enhance all dishes. Vinegar-based dishes or those with heavy citrus character overshadow any flavour imparted by a wine. Asparagus, artichokes, and spinach are enemies of the fermented grape both in the pan and on the table. As for chocolate -brandy, rum, and liqueurs are a better choice.  Add wine to the recipe according to its use. If it’s acting as a tenderizer or marinade, use it at the beginning of meal preparation. If its aroma and flavour are to predominate, add it at the end. Just be sure to add a little at a time. Above all, add wine only to one element of the meal, otherwise, its wonderful effect will be lost.

CHICKEN MARSALA: 

As mentioned, this dish is named after the Sicilian wine called Marsala.  This wine is fortified with brandy at 17% alcohol, mostly served as an aperitif before dinner.  It can be dry or sweet.  The dryer version is usually used in cooking.  Use the dry version on your Paleo Whole30 or Keto diet to keep carbs low.  In this dish, the fortified wine adds a lovely complex and nutty flavour to the resulting dish. Classically, this is a dish made from flour-coated pounded chicken breast halves braised in a sauce of Marsala wine, butter, olive oil, garlic, mushrooms, and spices.  The dish is prepared in countless ways according to family tradition.  My version uses chicken thighs instead of breasts.  My husband and I prefer dark meat.  I also bake the thighs in the oven rather than braising them on the stovetop.

RECIPE TASTE PROFILE:  

The chicken is absolutely delicious.  The flavours are rich and fatty with a slight tanginess from the wine and lemon.

DIRTY-BIRDY WINE PARTNER (For those maintaining a Paleo Whole30 or Keto lifestyle):  

The richness and fattiness of this dish demands a white wine with some weight to match.  Think barrel fermented and/or aged Chardonnay or a Chardonnay from a warm climate with decent alcohol (14%)

RECIPE:

PALEO WHOLE30 KETO BAKED CHICKEN MARSALA

Combine flour, salt, and pepper in a large, shallow dish; set aside.

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Combine flour, salt, and pepper in a large, shallow dish; set aside. Heat a large skillet over medium-high heat until very hot. Dredge chicken in seasoned flour, tapping off excess. Set chicken aside.

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Add 3 tablespoons oil to skillet. When oil is shimmering, add chicken, and cook until lightly browned, about 3 minutes. Turn over, and cook 3 minutes more. Remove chicken to a plate; set aside and keep warm. Wipe skillet.clean, if necessary.

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Heat the remaining 2 tablespoons of oil in the same skillet or more if needed. Add mushrooms and cook, stirring occasionally, until mushrooms are dark golden brown and all the released liquid has evaporated, 5 to 7 minutes. Remove mushrooms from skillet. Set aside.

.PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Add wine to skillet, scraping up any brown bits with a wooden spoon. Add garlic, lemon juice, butter, and parsley. Cook for 10 minutes until reduced and slightly thickened. Taste and adjust for seasoning.

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Set chicken thighs in oven-proof pan. Pour sauce over chicken. Spoon mushrooms to put on top of each thigh.

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

Bake for 40 to 45 minutes or until chicken is cooked, juices running clear. Remove from oven. Let sit for 5 minutes. Serve warm.

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PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA

PALEO WHOLE30 KETO BAKED CHICKEN THIGHS MARSALA
  • Author: PALEO WHOLE30 with SHARI MAC
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 60 Minutes
  • Yield: 6 to 8 1x
  • Category: PALEO, WHOLE30, KETO
  • Method: BAKING
  • Cuisine: DINNER
  • Diet: Gluten Free
Scale

Ingredients

3/4 cup Paleo Whole30 Keto all-purpose flour*

2 teaspoons coarse salt

5 tablespoons extra-virgin olive oil, divided  (or as needed)

2 cups sliced cremini mushrooms

1 cup dry Marsala wine  (or dry white wine) (optional)

3 to 4 cloves garlic, minced

 

For the Paleo Whole30 Keto All-Purpose Flour recipe click the link below:

PALEO WHOLE30 KETO ALL-PURPOSE FLOUR

Instructions

Combine flour, salt, and pepper in a large, shallow dish; set aside. Heat a large skillet over medium-high heat until very hot. Dredge chicken in seasoned flour, tapping off excess.  Set chicken aside.  Add 3 tablespoons oil to skillet. When oil is shimmering, add chicken, and cook until lightly browned, about 3 minutes. Turn over, and cook 3 minutes more. Remove chicken to a plate; set aside and keep warm. Wipe skillet clean, if necessary.

 

Heat remaining 2 tablespoons oil in same skillet or more if needed. Add mushrooms and cook, stirring occasionally, until mushrooms are dark golden brown and all the released liquid has evaporated, 5 to 7 minutes.  Remove mushrooms from skillet.  Set aside.

 

Add wine to skillen, scraping up any brown bits with a wooden spoon. Add garlic, lemon juice, butter, and parsley. Cook for 10 minutes until reduced and slightly thickened. Taste and adjust for seasoning.  Set chicken thighs in an oven-proof pan.  Pour sauce over chicken.  Spoon mushrooms to put on top of each thigh.   Bake for 40 to 45 minutes or until chicken is cooked, juices running clear.  Remove from oven.  Let sit for 5 minutes.  Serve warm. 

 

 

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