French · dinner
Poulet au Vinaigre (Crispy Chicken in Vinegar Butter Sauce)
Video by Recipe30 on YouTube · Open on YouTube
- Keto (6.8 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Crisp-skinned chicken thighs in a tangy red wine vinegar sauce finished with butter: about 54 g of protein and 7 g of net carbs, no flour or sugar. A big serve: about 900 kcal.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Pat the thighs dry, score the thick parts and season both sides. Leave skin-side up for 20 minutes, then pat dry again and prick the skin with a small knife. 0:22
- Heat the oil in a large pan over medium-high heat. Lay the thighs skin-side down, cover with baking paper and a weight, and cook 5–7 minutes until the skin is crisp. Flip, cook 3–4 minutes more and keep warm. 1:35
- Pour off about half the fat. In the same pan, soften the shallot for about 2 minutes, add the garlic for 30 seconds, then stir in the tomato paste over low heat for a minute. 2:40
- Deglaze with the red wine and reduce by half. Add the vinegar and simmer about 5 minutes, then add the stock and simmer about 10 minutes until reduced by half and slightly thickened. Season and add the tarragon. 3:19
- Over very low heat, whisk in the cold butter a few cubes at a time until glossy; don't let it boil or it will split. 4:00
- Warm the chicken briefly (under the grill keeps the skin crisp), spoon the sauce onto plates and sit the chicken on top. 4:20
Tip. A big, rich plate as the cook portions it (two thighs each). Green beans or a crisp salad keep it keto. Keep the butter off the boil or the sauce will split.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 3%
- Protein 25%
- Fat 72%
Fits keto: 6.8 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High93%
51 µg a serve, mostly from chicken thighs (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High47%
0.8 mg a serve, mostly from chicken thighs (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High43%
4.7 mg a serve, mostly from chicken thighs (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A High33%
301 µg a serve, mostly from cold butter (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 High30%
0.7 µg a serve, mostly from chicken thighs (92%). 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.
Omega-3 High26%
0.4 g a serve, mostly from chicken thighs (55%). 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.
Vitamin E High23%
3.4 mg a serve, mostly from olive oil (50%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High20%
3.6 mg a serve, mostly from chicken thighs (69%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source17%
790 mg a serve, mostly from chicken thighs (63%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source16%
69 mg a serve, mostly from chicken thighs (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source14%
17 µg a serve, mostly from olive oil (42%). 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.
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Folate6%
25 µg a serve, mostly from chicken thighs (63%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
64 mg a serve, mostly from chicken thighs (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.4 mg a serve, mostly from tomato paste (51%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D4%
0.9 µg a serve, mostly from chicken thighs (52%). 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 Recipe30; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.