Argentinian · lunch, dinner
Escabeche de Pollo (Argentine Pickled Chicken)
Escabeche de pollo
Video by Matias Chavero on YouTube, in Spanish · Open on YouTube
- Low carb (9.5 g net carbs) but not keto: 50% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
About 39 g protein and 10 g net carbs a serve: lean chicken breast slowly cooked with onion, carrot and capsicum in vinegar and wine, a cold make-ahead main that keeps blood sugar steady.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
The cook speaks Spanish; 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.
- Slice the 2 onions, cut the red capsicum into thin strips and the carrots into 1 cm rounds (score the carrots lengthwise first if you want little flowers). 0:49
- Bone the chicken breast, keeping the knife close to the carcass, then cut the meat into strips and then into small cubes. 2:06
- Heat a little oil in a casserole and cook the chicken for about 5 minutes, stirring now and then. 3:25
- Add all the vegetables, then season with the salt, pepper, dried garlic and parsley, and oregano. 3:46
- Pour in the white vinegar, white wine, ½ glass of oil and the water and stir well. 4:18
- When it boils, lower the heat and simmer half-covered for 45 minutes. Cool, then keep in a covered container in the fridge; it tastes best after a day or two and keeps about 5 days. Serve cold. 4:46
Tip. Serves 5 (our estimate from 1 kg chicken on the bone). Add bay leaves and whole peppercorns if you have them, as is traditional. Use white or cider vinegar; wine vinegar turns it pink. A Christmas favourite for hot days.
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 9%
- Protein 36%
- Fat 55%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High125%
2 g a serve, mostly from oil (84%). 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.
Selenium High61%
34 µg a serve, mostly from chicken breast (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High56%
1 mg a serve, mostly from chicken breast (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High49%
44 mg a serve, mostly from red capsicum (86%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High32%
289 µg a serve, mostly from carrots (81%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High32%
4.8 mg a serve, mostly from oil (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High21%
26 µg a serve, mostly from oil (51%). 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 B12 Source17%
0.4 µg a serve, mostly from chicken breast (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.
Zinc Source14%
1.5 mg a serve, mostly from chicken breast (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source13%
630 mg a serve, mostly from chicken breast (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
56 mg a serve, mostly from chicken breast (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source11%
2 mg a serve, mostly from chicken breast (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 3
Folate9%
37 µg a serve, mostly from red capsicum (37%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
61 mg a serve, mostly from chicken breast (30%). 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%
0.1 µg a serve, mostly from chicken breast (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 Matias Chavero; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.