Persian · lunch, dinner
Joojeh Kabab (Persian Saffron Chicken Skewers)
Video by Henrys HowTos on YouTube · Open on YouTube
- Low carb (6.8 g net carbs) but not keto: 37% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
About 60 g of protein per serve from lean chicken breast marinated in yoghurt, lemon and saffron rather than a sugary glaze. Rich in selenium and vitamin B6, and the grilled tomatoes add vitamin C.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Trim the chicken of any fat and cut it into even cubes so it cooks evenly. Put it in a large bowl. 0:49
- Grind the saffron with a pinch of sugar, pour over 2 tbsp boiling water and leave 5 minutes. Whisk in the salt, turmeric, pepper, lemon juice, yoghurt and olive oil. 1:20
- Pour the marinade over the chicken and mix until every piece is coated. Cover and refrigerate for at least 4 hours, or overnight for the best result. 2:11
- Heat a grill to medium-high. Stir the chicken again, then thread it onto long flat metal skewers (or soaked bamboo skewers), leaving a little gap between pieces. 2:39
- Start the tomatoes and chillies on the grill first, as they take longer. Add the skewers and turn them about every 30 seconds for 4–5 minutes, until the chicken is firm and cooked through. 3:35
- Slide the chicken off the skewers, drizzle with melted butter and serve with the grilled tomatoes and chillies, onion rings, mint, radishes and lemon wedges to squeeze over. 5:01
Tip. Serves 4 (our estimate, about one breast fillet each). Traditionally eaten with saffron basmati rice (the cook links his own recipe). Thigh fillets work too and stay juicier.
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 6%
- Protein 58%
- Fat 36%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High96%
53 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 High77%
1.3 mg a serve, mostly from chicken breast (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High41%
37 mg a serve, mostly from tomatoes (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High29%
0.7 µg a serve, mostly from chicken breast (91%). 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 High21%
2.3 mg a serve, mostly from chicken breast (82%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source19%
890 mg a serve, mostly from chicken breast (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source18%
76 mg a serve, mostly from chicken breast (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source18%
2.6 mg a serve, mostly from olive oil (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source15%
2.8 mg a serve, mostly from chicken breast (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source14%
17 µg a serve, mostly from tomatoes (57%). 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 A Source11%
99 µg a serve, mostly from tomatoes (53%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source10%
39 µg a serve, mostly from tomatoes (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source10%
0.2 g a serve, mostly from chicken breast (48%). 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.
Show the other 2
Calcium5%
63 mg a serve, mostly from chicken breast (45%). 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 breast (78%). 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.