Both chicken piccata and chicken marsala are classic Italian chicken dishes that are loved for their delicious flavor. However, many people wonder which option is actually healthier. In this article, we will compare the nutritional information, ingredients, and preparation methods of chicken piccata vs. chicken marsala to determine which comes out on top in terms of health.
Nutritional Information
When looking at the nutritional value of chicken piccata vs. chicken marsala, there are some key differences to consider:
Calories and macronutrients
Chicken piccata tends to be slightly lower in calories than chicken marsala. A 3.5 oz (100g) serving of chicken piccata contains around 165 calories, while the same amount of chicken marsala has about 195 calories.
Both dishes are high in protein as they contain a chicken breast as the main ingredient. Chicken piccata provides around 25g of protein per serving, compared to 30g in chicken marsala. This protein will help you feel full and satisfied after your meal.
The carbohydrate content is quite low in both dishes, with chicken piccata providing 5g net carbs and chicken marsala around 7g. The majority of carbs come from a small amount of flour and wine used to make the sauce.
Chicken marsala tends to be a little higher in fat, with around 8g per serving compared to 5g in chicken piccata. This comes from the added butter used to sauté the mushrooms and make the sauce.
Vitamins and minerals
Both dishes provide a good amount of B vitamins, including vitamin B12, folate, and pantothenic acid. This comes mainly from the chicken. Chicken marsala contains slightly higher amounts due to the cremini mushrooms, which boost the riboflavin and niacin content.
Chicken piccata made with lemon juice provides a good dose of vitamin C, with around 15% of the RDI per serving. It also contains small amounts of potassium, phosphorus, zinc and selenium.
Chicken marsala made with wine delivers a wider range of minerals, including iron, magnesium, and manganese. The cremini mushrooms add additional copper and potassium.
Sodium content
Sodium levels can vary in these dishes based on the amount of salt added during cooking. On average, chicken piccata contains around 200mg of sodium per serving. Chicken marsala is slightly higher with around 250mg sodium.
To reduce the sodium, you can use low sodium chicken stock and limit the amount of salt you add. Fresh herbs and spices like garlic, oregano and black pepper can provide flavor instead.
Ingredients
When comparing ingredients, chicken piccata and marsala have some key differences:
Chicken piccata ingredients:
- Chicken breast
- Flour
- Butter and/or olive oil
- Lemon juice
- Chicken broth
- Capers
- Parsley
- Garlic
- White wine (optional)
Chicken marsala ingredients:
- Chicken breast
- Flour
- Butter and/or olive oil
- Marsala wine
- Cremini mushrooms
- Chicken broth
- Parsley
- Garlic
When comparing the ingredients, chicken piccata has a few advantages for health:
- Uses lemon juice instead of wine – Lemon provides vitamin C and antioxidants without added alcohol.
- Contains capers – Capers add a salty, briny flavor and provide beneficial nutrients like iron, vitamin K, and antioxidants.
- No mushrooms – Cremini mushrooms contain carcinogenic compounds called hydrazines, which form when mushrooms are cooked.
However, chicken marsala does have a few benefits from its ingredients:
- Mushrooms provide niacin, riboflavin, copper and potassium.
- Wine contributes antioxidants like resveratrol.
Cooking Methods
Preparation methods also impact the nutrition of chicken piccata vs. marsala:
Chicken piccata cooking method:
- Chicken is coated in flour and pan fried in olive oil and/or butter.
- Lemon juice, chicken broth, capers and parsley are used to make a pan sauce.
- The chicken is simmered briefly in the sauce.
Chicken marsala cooking method:
- Chicken is floured and pan fried in olive oil and/or butter.
- Sautéed mushrooms and a marsala wine sauce are added.
- The chicken simmers in the sauce for a few minutes.
The main differences that impact health are:
- Frying method: Pan frying instead of baking means more calories from oil. Leaner cooking methods like baking or grilling would reduce the fat.
- Wine vs. broth: Marsala wine adds a small amount of alcohol. The broth in piccata skips the alcohol.
- Mushrooms: Piccata avoids the potentially carcinogenic compounds in cooked mushrooms.
Conclusion
Overall, chicken piccata is slightly healthier than chicken marsala, but not by a wide margin. Here is a summary of the key differences:
Chicken Piccata | Chicken Marsala |
---|---|
Fewer calories | More calories |
Less fat | Higher in fat |
Vitamin C from lemon | More B vitamins |
No mushrooms | Mushrooms provide some nutrients |
Lower sodium | Higher in sodium |
To make either dish healthier, you can opt for leaner cooking methods like baking, use low-sodium chicken stock, increase veggies like lemon slices or mushrooms, and avoid heavy cream or butter in the sauce.
Both dishes are quite well-balanced and provide lean protein, vitamins, and minerals. For the healthiest option, chicken piccata has a slight edge over chicken marsala due to slightly fewer calories, fat, and sodium, along with vitamin C from the lemon juice. However, both can be part of an overall balanced diet.
In the end, it comes down to personal preference. If you prefer zesty lemon or savory mushrooms and wine, you can’t go wrong with either chicken piccata or marsala for a relatively healthy Italian chicken dinner.