Greek · lunch, dinner
Kotopoulo Kokinisto (Greek Chicken and Potatoes in Tomato)
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free if you leave out the feta cheese
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
One tray gives each person about 38 g of protein and 6 g of fibre from chicken, potatoes and a tomato sauce with no cream. Rich in vitamin B6, vitamin C and potassium.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Heat the oven to 220°C (425°F). Put the chicken pieces and potato cubes in a 23 × 33 cm (9 × 13 inch) baking dish, drizzle with the olive oil and season with salt, pepper, cumin, oregano and chilli flakes. 2:15
- Pour the puréed tomatoes, onion, garlic, sugar (if using), broth or water and harissa over the top and toss everything together. 2:50
- Cover with a sheet of crumpled baking paper and bake for 30 minutes. 3:10
- Uncover, stir everything once more and raise the oven to 230°C (450°F). Bake 45–50 minutes more until the chicken is cooked and the potatoes are tender. Taste and adjust the seasoning. 3:17
- Scatter with parsley and serve with feta. 4:07
Tip. The cook serves it with toasted bread to mop up the sauce. No harissa? Purée a few jarred roasted red peppers with the tomatoes instead.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 24%
- Protein 29%
- Fat 47%
Low carb: under 26% of the energy is from carbs.
Lower-carb idea. About 66% of the 32 g of net carbs come from the potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
One serve has about 58% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B6 High61%
1 mg a serve, mostly from chicken (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High55%
30 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.
Zinc High32%
3.5 mg a serve, mostly from chicken (60%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High31%
28 mg a serve, mostly from canned tomatoes (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High29%
5.1 mg a serve, mostly from canned tomatoes (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High28%
1320 mg a serve, mostly from potatoes (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K High27%
33 µg a serve, mostly from fresh parsley (50%). 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 High24%
0.6 µg a serve, mostly from chicken (56%). 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 High21%
87 mg a serve, mostly from potatoes (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High21%
3.1 mg a serve, mostly from canned tomatoes (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source16%
66 µg a serve, mostly from potatoes (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source14%
0.2 g a serve, mostly from chicken (47%). 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.
Calcium Source13%
172 mg a serve, mostly from feta cheese (43%). 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 Source12%
109 µg a serve, mostly from chicken (47%). 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 1
Vitamin D1%
0.2 µg a serve, mostly from chicken (65%). 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 Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.