Chicken Marsala On A Bed Of Zuchinni Noodles Recipe

Chicken Marsala On A Bed Of Zuchinni Noodles
Spice up those bland chicken breasts with this super-high protein recipe from Nick Ludlow. Each satisfying serving contains 70 grams of muscle building protein

Nutrition Facts

  • 655
  • 70
    g
  • 33
    g
  • 27
    g
  • 8g
  • 20% of daily value
  • 47% of daily value
  • Notice: Eating the right diet for your goals may result in increased gains and decreased bodyfat.

Ingredients

  • Two 8 ounce chicken breasts
  • 2 tsp of cayenne pepper powder
  • 2 tsp of oregano
  • 2 tsp of basil
  • 1 large zucchini
  • 3 tablespoons of olive oil or coconut oil
  • ½ of a red or yellow onion, diced
  • ½ bulb of garlic, chopped
  • 2 cups of mushrooms, sliced
  • 2 tablespoons of whole wheat flour
  • ½ cup of Marsala wine, dry
  • 1.5 cups of beef stock

Cooking Instructions

Preheat the oven to 350 degrees Fahrenheit.

Evenly spread 1 tablespoon of olive oil or coconut on a baking dish lined with tinfoil (for easy clean-up). Place the chicken this dish and sprinkle the cayenne pepper powder, oregano, and basil evenly over the chicken breasts. Place in the middle rack of the oven to bake for 25 minutes.

Immediately upon placing the chicken in the oven, place 2 tablespoons of olive oil or coconut oil in to a sauce pan and turn to medium heat. While the oil is heating up dice the onion, chop the garlic, and slice the mushrooms. Once the oil is hot, add the onion, garlic, and mushroom and sauté until the mushrooms are tender.

Once the mushrooms reach the desired texture add 2 tablespoons of whole wheat flour and sauté an addition 1 minute. The mixture will have thickened up; now add the ½ cup of Marsala wine to deglaze the pan.

Zuchinni Noodles

Once the pan is deglazed, add the 1.5 cups of beef stock and cook on low-medium heat until the sauce reduces and thickens up. While the Marsala sauce is thickening up, use a carrot peeler or mandolin to slice the zucchini in to strips of roughly the same length and width. When you begin peeling pieces with seeds, rotate the zucchini and begin peeling another side; the seeds will prevent the zucchini noodles from holding form.

At this point the chicken should be done; place the baked chicken on a generous bed of zucchini and top the chicken with the Marsala sauce. Enjoy!

Chicken breast on zucchini

Serving Suggestions

This recipe will provide 2 servings. See the photos below for the plating of each component of the dish.

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About The Author
Nick is a full-time road warrior and part-time fitness buff who enjoys powerlifting, bodybuilding, and boxing. He hit a 509 lb deadlift in the 165 class at the age of 20.

1 Comment+ Post Comment

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Posted Thu, 01/08/2015 - 14:42
noel

Are you supposed to cook the zucchini or put the chicken over it cold?