East African · lunch, dinner
Akoho sy Voanio (Malagasy Coconut Chicken)
Akoho amin'ny voanio
Video by Clovissia on YouTube, in French · Open on YouTube
- Gluten-free with a swap: Use tamari instead of soy sauce to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
49 g protein and 11 g net carbs a serve: chicken braised in its own juices with onion and fresh tomato, then simmered in coconut milk.
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Ingredients 11
Method
The cook speaks French; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Cut the whole chicken into pieces: legs, wings, then the breast and back. 0:59
- Add the soy sauce, a little salt, the ground ginger and turmeric, then the thinly sliced onion. Mix well so every piece is coated and leave to marinate for 10 minutes. 1:35
- Heat the oil in a heavy pot and brown the chicken on all sides, tipping in the onion and everything from the marinade. 2:40
- Add the cinnamon stick, cover and let the chicken cook in its own juices for about 10 minutes without adding water, stirring now and then, until it is golden and fragrant. 3:13
- Add the chopped tomatoes and cook, covered and still without water, for about 10 minutes until they form a thick sauce. 4:10
- Pour in the coconut milk and simmer gently over low heat for 10 minutes. Lay a few chives on top to serve. 4:56
Tip. Serves 4 (our estimate). Served in Madagascar with rice, rougail (fresh tomato relish) and chilli paste; cauliflower rice or steamed greens keep it lower in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 28%
- Fat 66%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High84%
46 µg a serve, mostly from chicken (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High51%
0.9 mg a serve, mostly from chicken (77%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High49%
0.8 g a serve, mostly from oil (79%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High38%
4.2 mg a serve, mostly from chicken (75%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High36%
6.4 mg a serve, mostly from coconut milk (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C High25%
23 mg a serve, mostly from juicy tomatoes (76%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High24%
99 mg a serve, mostly from chicken (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High21%
1000 mg a serve, mostly from chicken (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B12 High21%
0.5 µg a serve, mostly from chicken (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K Source18%
22 µg a serve, mostly from juicy tomatoes (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E Source17%
2.5 mg a serve, mostly from oil (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source15%
133 µg a serve, mostly from chicken (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source13%
53 µg a serve, mostly from juicy tomatoes (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium6%
73 mg a serve, mostly from chicken (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.2 µg a serve, mostly from chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clovissia; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.