Persian · dinner, lunch
Kabab Tabei Morgh (Persian Pan Chicken Kebab)
کباب تابه ای مرغ
Video by Zange Ashpazi زنگ آشپزی on YouTube, in Persian · Open on YouTube
- Keto (9.6 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
About 37 g protein and under 10 g net carbs a serve: saffron chicken mince seasoned with onion and lemon and cooked in a pan, with no breadcrumbs, rice or sugar. A good source of vitamin B12 and selenium.
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Ingredients 11
Method
The cook speaks Persian; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Grate the onion finely and set it aside; there is no need to squeeze out the juice. 1:04
- Put the minced chicken in a bowl and mix in the brewed saffron so the meat takes on its colour and aroma. 1:20
- Add the grated onion with its juice, the softened butter and the lemon juice. 2:03
- Add the paprika, turmeric, black pepper and salt and knead for a few minutes until smooth and evenly mixed. 2:36
- Cover with cling film and refrigerate for 1 hour so the flavours soak in. 2:59
- Grease a frying pan with the oil and press the mixture in an even layer. With a wet spatula or spoon cut it into kebab-size strips and mark lines on top. 3:15
- Cover and cook on medium-high heat. Once the kebabs release their juices, separate the pieces so they do not stick back together. 4:38
- When the liquid has almost gone, lower the heat, sprinkle with ground saffron and brush with melted butter. Cover until the juices are absorbed, then turn and brown the other side uncovered. Serve with tomatoes charred over the flame. 5:02
Tip. Serve with herbs and yoghurt; rice or lavash is usual, a salad keeps it low in carbs. Serves 3 is our estimate: the cook plates 2 of the 6 strips with a charred tomato. Olive oil can replace the butter in the mix.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 7%
- Protein 26%
- Fat 67%
Fits keto: 9.6 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High65%
1 g a serve, mostly from oil (79%). 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.
Vitamin B6 High60%
1 mg a serve, mostly from chicken (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High40%
22 µg a serve, mostly from chicken (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High34%
0.8 µg a serve, mostly from chicken (95%). 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.
Potassium High31%
1460 mg a serve, mostly from chicken (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc High31%
3.4 mg a serve, mostly from chicken (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High29%
26 mg a serve, mostly from tomatoes (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High24%
214 µg a serve, mostly from butter (64%). 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 High24%
3.6 mg a serve, mostly from oil (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source19%
23 µg a serve, mostly from tomatoes (44%). 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.
Magnesium Source16%
67 mg a serve, mostly from chicken (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source13%
2.4 mg a serve, mostly from chicken (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%
38 µg a serve, mostly from tomatoes (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium4%
50 mg a serve, mostly from fairly large onion (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 D2%
0.5 µg a serve, mostly from butter (67%). 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 Zange Ashpazi زنگ آشپزی; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.