Korean · lunch, dinner

Dak-baeksuk (Korean Whole Poached Chicken Soup)

닭백숙

Dak-baeksuk (Korean Whole Poached Chicken Soup) — from 백종원 PAIK JONG WON's cooking video Watch how it’s made · 7:16

Video by 백종원 PAIK JONG WON on YouTube, in Korean · Open on YouTube

60 minServes 3441 kcal a serve
  • Low carb (5 g net carbs) but not keto: 48% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free with a swap: Use tamari instead of soy sauce in the dipping sauce
  • Dairy-free
  • Nut-free

Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.

A whole chicken poached in a garlic, onion and ginger broth with blanched chives and green onion: about 49 g protein and 5 g net carbs a serve, with 1 g added sugar in the dipping sauce; rich in selenium and zinc.

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Ingredients 16

Method

The cook speaks Korean; 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.

  1. Make the dipping sauce first: mix the chilli flakes with an equal amount of hot water or broth, then stir 1 tbsp of it with the garlic, mustard, minced green onion, soy sauce, vinegar and sugar. 1:25
  2. Trim the chicken: cut off the wing tips, open the cavity and pull away the fat by the tail, and rinse out everything left inside with your fingers under running water. 2:17
  3. Put 3 litres of water in a pot with the chicken, the 2 daepa, onions, garlic and whole ginger. Boil uncovered for 30–45 minutes, topping up with water as it reduces, and turn the chicken once. 3:03
  4. When the breast meat is cooked and pulls apart easily, lift the chicken onto a serving plate; don't overcook it. 4:33
  5. Strain the broth and discard the vegetables, which have given up their flavour. 4:46
  6. Blanch the cut daepa and chives in some of the hot broth (use a separate portion for the chives if you want to keep the rest of the broth for later). 4:58
  7. Pile the blanched greens on the chicken, pour hot broth over and serve with the dipping sauce, or simply salt and pepper. 5:45

Tip. Serves 3 (our estimate for one chicken). Koreans eat it in summer to restore energy; the leftover broth is often cooked with rice into porridge (dak-juk). Skip the skin for a leaner bowl.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy441 kcal1,850 kJ
Protein49 g97% of a day
Fibre2.7 g10% of a day
Carbohydrate7.7 g5 g net · 2.8 g sugars3% of a day
Fat23 g6.4 g saturated30% of a day
Sodium1,130 mg49% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 46%
  • Fat 49%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High124%

149 µg a serve, mostly from buchu (48%). 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.

Selenium High75%

41 µg a serve, mostly from chicken (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High49%

0.8 mg a serve, mostly from chicken (81%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High33%

3.7 mg a serve, mostly from chicken (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C High30%

27 mg a serve, mostly from buchu (72%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A High25%

226 µg a serve, mostly from chicken (35%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron High22%

3.9 mg a serve, mostly from chicken (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

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.

Magnesium Source17%

73 mg a serve, mostly from chicken (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate Source17%

69 µg a serve, mostly from buchu (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source15%

680 mg a serve, mostly from chicken (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Omega-3 Source12%

0.2 g a serve, mostly from chicken (90%). 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 Source10%

1.4 mg a serve, mostly from coarse gochugaru (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Calcium7%

95 mg a serve, mostly from buchu (32%). 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 백종원 PAIK JONG WON; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.