Middle Eastern · dinner, lunch
Jawaneh (Lebanese Lemon and Spice Chicken Wings)
Video by Henrys HowTos on YouTube · Open on YouTube
- Keto (4.2 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Oven-baked wings in a lemon, yoghurt and spice marinade: about 33 g protein and 4 g net carbs a serve, 69% of the energy from fat, and rich in selenium, vitamin B6 and zinc.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- In a bowl, whisk the lemon juice, yoghurt and olive oil with the salt, garlic powder, paprika, parsley, coriander, cinnamon and black pepper. 0:21
- Add the chicken wings and toss until they are all well coated. Cover and marinate in the fridge for about 4 hours, or overnight for the best result. 0:59
- Heat the oven to 180 °C (355 °F). Toss the wings through the marinade again and spread them on a baking tray lined with baking paper. 1:23
- Bake for 10 minutes, turn them over and bake 10 minutes more; give them an extra 5 minutes if you want them deeper golden and crisp (or grill them instead). 1:56
- Serve hot with lemon wedges on the side. 2:34
Tip. Serves 2 as a main (our estimate) or 4 as part of a mezze spread. The cook serves them with Lebanese garlic sauce (toum) — a keto-friendly dip made from garlic, oil and lemon.
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 27%
- Fat 70%
Fits keto: 4.2 g net carbs a serve, with 70% of the energy from fat.
One serve has about 55% 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 High53%
29 µg a serve, mostly from chicken wings (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High32%
0.5 mg a serve, mostly from chicken wings (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High22%
2.4 mg a serve, mostly from chicken wings (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source18%
2.7 mg a serve, mostly from olive oil (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 Source17%
0.4 µg a serve, mostly from chicken wings (86%). 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 Source16%
0.2 g a serve, mostly from chicken wings (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.
Iron Source12%
2.2 mg a serve, mostly from chicken wings (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C Source12%
11 mg a serve, mostly from lemon juice (79%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K Source11%
13 µg a serve, mostly from olive oil (63%). 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.
Show the other 6
Vitamin A9%
84 µg a serve, mostly from chicken wings (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium8%
34 mg a serve, mostly from chicken wings (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium7%
330 mg a serve, mostly from chicken wings (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium5%
61 mg a serve, mostly from natural yoghurt (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate3%
13 µg a serve, mostly from lemon juice (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D1%
0.1 µg a serve, mostly from chicken wings (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 Henrys HowTos; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.