Chinese · lunch, dinner
Poached Chicken Legs with Ginger Scallion Oil
Video by Spice N' Pans on YouTube · Open on YouTube
- Keto (3.6 g net carbs a serve)
- Gluten-free with a swap: Use tamari instead of light soy sauce to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
Tender skin-on chicken under a ginger and spring onion oil: about 27 g protein and under 4 g net carbs a serve, with most of the energy from fat.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Bring a pot of water (enough to cover the chicken) to the boil with the salt, 2 lightly crushed spring onion stems and 5 g of the ginger. 0:47
- Lower in the chicken legs, return to the boil, cover, turn the heat to low and cook gently for 20 minutes. Check that the juices run clear at the thickest part. 1:12
- Plunge the chicken into iced water for about 20 minutes so it stays tender and stops cooking. 2:03
- Meanwhile, warm the oil over medium-low heat with the other 2 crushed spring onion stems and 15 g sliced ginger. Fry slowly until golden and fragrant, then lift them out and discard. 2:32
- Off the heat, stir the sugar and light soy sauce into the flavoured oil until the sugar melts. 3:54
- Tear or slice the chicken off the bone, keeping the skin. Pack the pieces skin side down into a bowl, turn out onto a plate lined with cucumber, pour over the sauce and scatter with sliced spring onion greens. 5:17
Tip. In the video it is eaten with rice; for keto, serve with greens or cauliflower rice. The video's second sauce: pour 4 tbsp smoking-hot oil over 5 g grated ginger and the spring onion greens, then add the sugar and soy.
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 4%
- Protein 28%
- Fat 68%
Fits keto: 3.6 g net carbs a serve, with 68% of the energy from fat.
One serve has about 60% 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
Omega-3 High84%
1.3 g a serve, mostly from neutral cooking oil (92%). 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.
Selenium High43%
24 µg a serve, mostly from chicken legs (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High39%
47 µg a serve, mostly from spring onions (66%). 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 B6 High22%
0.4 mg a serve, mostly from chicken legs (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High21%
2.3 mg a serve, mostly from chicken legs (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source19%
2.8 mg a serve, mostly from neutral cooking oil (85%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 Source13%
0.3 µg a serve, mostly from chicken legs (100%). 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 Source11%
45 mg a serve, mostly from chicken legs (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source10%
1.8 mg a serve, mostly from chicken legs (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 6
Potassium9%
420 mg a serve, mostly from chicken legs (56%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A6%
57 µg a serve, mostly from chicken legs (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate6%
22 µg a serve, mostly from spring onions (44%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C4%
3.8 mg a serve, mostly from spring onions (75%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium3%
35 mg a serve, mostly from chicken legs (36%). 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 legs (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 Spice N' Pans; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.