Peruvian · lunch, dinner
Pollo a la Brasa (Peruvian Roast Chicken)
Video by Green Healthy Cooking on YouTube · Open on YouTube
- Low carb (2.8 g net carbs) but not keto: 52% of the energy is from fat, and keto meals get about 60% or more
- Dairy-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
About 50 g of protein and under 4 g of carbohydrate per serve; the flavour comes from a marinade of vinegar, lime, garlic, chilli pastes and spices. Rich in selenium, vitamin B6 and zinc.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Spatchcock the chicken: cut out the backbone with kitchen shears, nick the breastbone and press it flat. 0:26
- Whisk the garlic, soy sauce, vinegar, oil, beer, lime juice, ají amarillo and ají panca pastes, cumin, rosemary, oregano, salt and pepper until creamy. 1:01
- Gently loosen the skin from the meat with your fingers and spoon some marinade into the pockets. Put the chicken in a large zip-lock bag with the rest of the marinade, press out the air and rub it all over. 1:47
- Refrigerate for at least 2 hours and up to 12. Take it out 30 minutes before cooking. 2:51
- Heat a grill or oven to 200°C (400°F). Lay the chicken skin side up away from direct heat (or on a rimmed tray in the oven) and pour over any marinade left in the bag. Cook 30–40 minutes until the thickest part of the breast reaches about 63–68°C (145–155°F). 3:07
- On a grill, flip it over direct heat for 2–3 minutes to crisp the skin. Rest at least 10 minutes before cutting; it will finish cooking as it rests. 3:55
Tip. The cook serves it with her ají verde (green) sauce or salsa criolla, which are separate recipes. Chicken broth works in place of the beer.
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 2%
- Protein 43%
- Fat 55%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High79%
44 µg a serve, mostly from chicken (99%). 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 chicken (89%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High32%
3.6 mg a serve, mostly from chicken (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High32%
0.5 g a serve, mostly from oil (60%). 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 B12 High22%
0.5 µg a serve, mostly from chicken (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.
Iron Source18%
3.2 mg a serve, mostly from chicken (72%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source13%
56 mg a serve, mostly from chicken (74%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
520 mg a serve, mostly from chicken (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source10%
93 µg a serve, mostly from chicken (90%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 6
Vitamin E9%
1.3 mg a serve, mostly from oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K9%
11 µg a serve, mostly from chicken (39%). 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 C5%
4.5 mg a serve, mostly from ají panca paste (27%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium4%
53 mg a serve, mostly from chicken (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate3%
13 µg a serve, mostly from chicken (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D1%
0.2 µg a serve, mostly from chicken (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 Green Healthy Cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.