East African · dinner
Kuku Paka (Kenyan Coconut Chicken Curry)
Video by Chef D Wainaina on YouTube · Open on YouTube
- Keto (6.5 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free if you leave out the greek or plain yoghurt
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Skin-on chicken simmered in coconut milk with tomato and warm spices: about 45 g protein and under 7 g net carbs a serve, and rich in selenium, zinc and vitamin B6.
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Ingredients 21
Method
Tap a time to watch that step in the video.
- Season the chicken pieces with salt and pepper. Brown them in the oil in a wide, shallow pot, turning until well coloured on all sides, then lift out. 1:10
- In the same pot, cook the onion 8–10 minutes until lightly browned. Add the garlic and ginger for 30 seconds. 2:47
- Add the coriander, cumin, turmeric, chilli powder, paprika and bay leaves and toast briefly, then stir in the tomato paste and diced tomatoes. 3:33
- Pour in the coconut milk, return the chicken and its juices, add the stock or water and season with salt and pepper. 4:32
- Cover, bring to the boil, then simmer on low about 15 minutes until the chicken is cooked through. Uncover and boil on high a few minutes to thicken the sauce. 5:31
- Stir in the yoghurt (if using), the coriander and lemon juice, check the seasoning and serve. 6:15
Tip. Serves about 6 at two pieces each (our estimate). Serve with basmati rice, or with cauliflower rice to keep it low-carb. Leave out the yoghurt for a dairy-free curry.
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 4%
- Protein 31%
- Fat 65%
Fits keto: 6.5 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High81%
45 µg a serve, mostly from bone-in chicken thighs (45%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High43%
4.7 mg a serve, mostly from chicken drumsticks (47%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High42%
0.7 mg a serve, mostly from chicken drumsticks (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High37%
0.6 g a serve, mostly from vegetable oil (69%). 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 High29%
5.3 mg a serve, mostly from coconut milk (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 High25%
0.6 µg a serve, mostly from chicken drumsticks (52%). 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 Source18%
77 mg a serve, mostly from coconut milk (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source15%
720 mg a serve, mostly from bone-in chicken thighs (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source13%
1.9 mg a serve, mostly from vegetable oil (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source12%
109 µg a serve, mostly from bone-in chicken thighs (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source11%
13 µg a serve. 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 C Source10%
9.1 mg a serve, mostly from ripe medium Roma tomatoes (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
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Folate9%
34 µg a serve, mostly from coconut milk (27%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
62 mg a serve. 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%
0.3 µg a serve, mostly from bone-in chicken thighs (70%). 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 D Wainaina; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.