South African · dinner
Grilled Peri-Peri Spatchcock Chicken
Video by Chef Billy Parisi on YouTube · Open on YouTube
- Keto (7 g net carbs a serve)
- 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.
Skin-on chicken in a chilli, garlic, lemon and olive-oil sauce: about 60 g protein and under 7 g net carbs a serve, and rich in selenium, vitamin E and vitamin B6.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Cut the backbone out of the chicken with shears, flip it and press on the breastbone to flatten it. Pat dry, rub with the lemon juice (also under the skin), season well with coarse salt and leave 25–30 minutes. 0:48
- For the peri-peri sauce, blend the Fresno peppers, garlic, shallot, lemon juice and paprika, then drizzle in the olive oil with the motor running until thick and emulsified. Season with salt and split into two portions. 2:37
- Rub one portion all over the chicken and under the skin, cover and refrigerate 4 to 48 hours. 5:24
- Simmer the second portion with the water over low-medium heat for 20–30 minutes to mellow it for basting. Let the chicken sit at room temperature for 30 minutes. 7:06
- Grill skin side down over high heat, pouring on any leftover marinade, then drop to medium (400–425 °F). Cook 5–6 minutes, turn 90° for another 5–6, then flip. 8:16
- Keep grilling 35–40 minutes in total, basting with the cooked sauce every 10 minutes, until the thickest part reaches 161–162 °F (72 °C). Rest 5–7 minutes. 9:10
- Grill the halved lemons cut side down for 1–2 minutes and serve them with the chicken, basted once more with the rest of the sauce. 11:29
Tip. Plus 4–48 hours marinating. As written each serve is large (about 1,000 kcal). No grill: roast skin side up at 400 °F (200 °C) for 45–50 minutes. He uses plenty of salt, so season to taste.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 3%
- Protein 23%
- Fat 74%
Fits keto: 7 g net carbs a serve, with 74% of the energy from fat.
One serve has about 92% 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
Selenium High97%
53 µg a serve, mostly from roasting chicken (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High65%
1.1 mg a serve, mostly from roasting chicken (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High64%
9.5 mg a serve, mostly from olive oil (81%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High48%
44 mg a serve, mostly from fresno peppers (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High41%
0.6 g a serve, mostly from olive oil (63%). 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 High40%
4.3 mg a serve, mostly from roasting chicken (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High36%
43 µg a serve, mostly from olive oil (76%). 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 High27%
0.7 µg a serve, mostly from roasting 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.
Iron High20%
3.7 mg a serve, mostly from roasting chicken (76%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source15%
138 µg a serve, mostly from roasting chicken (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source14%
660 mg a serve, mostly from roasting chicken (74%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source14%
61 mg a serve, mostly from roasting chicken (82%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Folate7%
28 µg a serve, mostly from roasting chicken (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium4%
58 mg a serve, mostly from roasting chicken (56%). 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 roasting 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 Chef Billy Parisi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.