Mexican · lunch, dinner

Pipian Verde (Chicken in Green Pumpkin Seed Sauce)

Pipián verde

Video by VICKY RECETA FACIL on YouTube, in Spanish · Open on YouTube

105 minServes 7442 kcal a serve
  • Low carb (7.4 g net carbs) but not keto: 56% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free with a swap: Season with salt instead of chicken bouillon powder (or use a gluten-free bouillon) to keep it gluten-free
  • Dairy-free

Contains: Gluten, Peanut, Sesame. Check labels on stock, sauces and spice mixes.

40 g protein and 7 g net carbs a serve from chicken in a sauce of toasted pumpkin seeds, peanuts, sesame, tomatillos and green herbs. Rich in magnesium, selenium, vitamin C and zinc.

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Ingredients 28

Method

The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Bring 3 litres of water to the boil, add the chicken with the onion chunk, bay leaf, garlic clove, bouillon powder, salt and ½ tsp oregano, and cook over high heat until very tender (about 55 minutes). 2:12
  2. Meanwhile roughly cut the tomatillos, half onion, 2 garlic cloves and the green leaves. Stem the jalapeños and serrano (prick the serrano) and seed the poblanos. 2:40
  3. In a dry pan, toast the pumpkin seeds, stirring all the time, until golden and popping (about 3 minutes), then the peanuts (2 minutes), then the sesame (1 minute, until it jumps). 3:41
  4. Heat 1 heaped tbsp lard and fry the onion and garlic for a minute, then the jalapeños, serrano and tomatillos for 5 minutes over high heat. Add the oregano, cumin, pepper, allspice and cloves and 1 cup water, boil 5 minutes and cool. 4:41
  5. Melt the other spoon of lard in a large pot; turn off the heat. Blend in three batches, pouring each in: the fried mix with some poblano, the salt, bouillon, sugar and 1 cup broth; the greens and other poblano with 2 cups broth; the seeds with 2 cups. 6:21
  6. Rinse the blender with another cup of broth, add it and cook over medium heat for 15 minutes, stirring so it doesn't catch. Thin with a little more broth to taste and check the salt once it boils. 8:29
  7. Add the chicken and simmer for 15 minutes more, stirring now and then, until the sauce turns deep green and a little green fat rises to the top. 9:16

Tip. Makes 6–8 serves (the cook's yield). Traditionally eaten with rice, beans and corn tortillas; with steamed greens it stays low in carbs. Freezes well; thin leftovers with a little broth.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 7

Energy442 kcal1,850 kJ
Protein39 g79% of a day
Fibre4.9 g17% of a day
Carbohydrate12 g7.4 g net · 4.9 g sugars4% of a day
Fat27 g6.3 g saturated35% of a day
Sodium980 mg43% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 36%
  • Fat 57%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High58%

52 mg a serve, mostly from poblano chillies (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High58%

32 µg a serve, mostly from skinless bone-in chicken breast (50%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High47%

0.8 mg a serve, mostly from skinless bone-in chicken breast (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium High45%

191 mg a serve, mostly from raw hulled pumpkin seeds (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc High38%

4.1 mg a serve, mostly from raw hulled pumpkin seeds (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High36%

44 µg a serve, mostly from coriander (30%). 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.

Iron High26%

4.7 mg a serve, mostly from raw hulled pumpkin seeds (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B12 High20%

0.5 µg a serve, mostly from chicken thigh (59%). 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 Source17%

810 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate Source15%

59 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin E Source13%

1.9 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Omega-3 Source11%

0.2 g a serve, mostly from lard (28%). 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 3
Vitamin A9%

78 µg a serve, mostly from lettuce leaves (40%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium8%

104 mg a serve, mostly from sesame seeds (47%). 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 lard (54%). 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 VICKY RECETA FACIL; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.