Greek · lunch, dinner, side
Chtapodi Krasato (Greek Octopus in Red Wine and Vinegar)
Χταπόδι κρασάτο
Video by mageirikes apolauseis on YouTube, in Greek · Open on YouTube
- Low carb (9.9 g net carbs) but not keto: 54% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Molluscs. Check labels on stock, sauces and spice mixes.
30 g protein and 10 g net carbs a serve from octopus slow-simmered with onions, wine and olive oil, with many times a day's vitamin B12 and more than a day's selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
Method
The cook speaks Greek; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Clean the octopus: cut out the beak and eyes and rinse the head well inside and out. 0:48
- Put the octopus in a pot with 30 g vinegar, 3 bay leaves, the chopped onion, the whole onion, a little salt, pepper and a splash of olive oil. Pour in boiling water just to cover. 1:32
- Cover and simmer over low heat for about 1 hour. 2:39
- Lift the octopus onto a plate, cut it into serving pieces and return them to the pot. 2:56
- Keep simmering until a fork goes easily into the thickest part of a tentacle. 4:30
- Add the remaining 20 g vinegar, the glass of red wine, the glass of olive oil, 1 tsp thyme or oregano and some pepper. Stir and simmer about 5 minutes until the sauce turns glossy. 4:43
- Rest 5 minutes and serve warm with its sauce, or store the pieces in jars covered with the cooking juices in the fridge. 6:05
Tip. Serves 5 as a meze, per the cook's written recipe. It keeps for days in the fridge in a jar covered with its juices. Frozen octopus thawed overnight turns out more tender. Serve with a green salad or boiled greens (horta).
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 10%
- Protein 33%
- Fat 57%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High1500%
36 µg a serve, mostly from octopus (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.
Selenium High164%
90 µg a serve, mostly from octopus (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High56%
10 mg a serve, mostly from octopus (94%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High44%
0.7 mg a serve, mostly from octopus (88%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High34%
0.5 g a serve, mostly from octopus (66%). 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 High32%
3.5 mg a serve, mostly from octopus (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High30%
4.5 mg a serve, mostly from olive oil (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source17%
71 mg a serve, mostly from octopus (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source16%
760 mg a serve, mostly from octopus (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source14%
12 mg a serve, mostly from octopus (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K Source14%
17 µg a serve, mostly from olive oil (78%). 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.
Calcium Source10%
132 mg a serve, mostly from octopus (80%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A Source10%
90 µg a serve, mostly from octopus (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 2
Folate9%
37 µg a serve, mostly from octopus (65%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D0%
0 µg a serve. 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 mageirikes apolauseis; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.