Italian · lunch, dinner
Pollo alla Diavola (Italian Devil's Chicken)
Video by Recipe30 on YouTube · Open on YouTube
- Low carb (2 g net carbs) but not keto: 59% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
About 58 g of protein per serve with almost no carbohydrate; the heat and flavour come from garlic, chilli, rosemary, lemon and vinegar rather than a sugary glaze. Rich in selenium, vitamin B6 and zinc.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Butterfly the chicken: lay it breast-side down, cut out the backbone with kitchen scissors, turn it over and press firmly on the breastbone to flatten. 0:36
- Mix 2 tbsp olive oil with the lemon juice, vinegar, rosemary, oregano, chilli flakes, smoked paprika, salt and pepper. In another bowl mix the grated garlic with 1 tbsp oil and a pinch of salt. 1:03
- Loosen the skin over the breasts, rub the garlic paste and a little of the marinade underneath, then rub the rest all over the outside. Cover and refrigerate at least 1 hour, or overnight. 3:08
- Take the chicken out 30 minutes before cooking and heat the oven to 220°C (425°F). Lay it skin-side up in a roasting pan, drizzle with a little oil and tuck the lemon wedges underneath. 4:00
- Roast 40–50 minutes, basting once or twice, until golden and the thickest part of the thigh reaches 74°C. For extra-crisp skin, finish under the grill for 2–3 minutes, watching closely. 4:24
- Rest 10–15 minutes in the pan, carve, spoon over the pan juices and serve with lemon wedges. 4:55
Tip. The cook serves it with roast potatoes and a green salad. Marinating overnight gives a deeper flavour. Use less chilli for a milder bird.
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 1%
- Protein 38%
- Fat 61%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High92%
51 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 High53%
0.9 mg a serve, mostly from chicken (93%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High37%
4.1 mg a serve, mostly from chicken (97%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High26%
0.6 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.
Omega-3 High21%
0.3 g a serve, mostly from chicken (62%). 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 Source19%
3.4 mg a serve, mostly from chicken (80%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E Source19%
2.9 mg a serve, mostly from olive oil (34%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source15%
18 µg a serve, mostly from chicken (28%). 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 A Source14%
130 µg a serve, mostly from chicken (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source13%
54 mg a serve, mostly from chicken (89%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
530 mg a serve, mostly from chicken (88%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin C6%
5.1 mg a serve, mostly from lemon (57%). 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 (59%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate4%
15 µg a serve, mostly from chicken (69%). 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 Recipe30; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.