French · dinner

Poulet Basquaise (Basque Chicken with Peppers and Tomatoes)

Poulet basquaise

Poulet Basquaise (Basque Chicken with Peppers and Tomatoes) — from 750g's cooking video Watch how it’s made · 3:48

Video by 750g on YouTube, in French · Open on YouTube

75 minServes 4581 kcal a serve
  • Dairy-free
  • Nut-free

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

Chicken braised with fresh tomatoes and peppers: about 49 g of protein, 13 g net carbs and nearly a day's vitamin C a serve.

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Ingredients 15

Method

The cook speaks French; 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. Peel the tomatoes: dip them in boiling water for 12–15 seconds, then straight into cold water. Slip off the skins, halve them top to bottom, scoop out the seeds and slice. 0:18
  2. Roast the peppers whole in the oven at 200 °C until the skins are almost black, then shut them in a freezer bag so the steam loosens the skins. Peel, seed and cut into strips. 0:44
  3. Cut the chicken into pieces (legs and breasts each split into a bone-in and a boneless piece) so everyone gets some of each. 1:08
  4. Dust the chicken lightly with flour, tap off the excess and brown it in the olive oil in a wide sauté pan. Lift it out. 1:38
  5. In the same pan soften the onion for 2–3 minutes, then add the peppers, tomatoes, thyme, bay, garlic and the small chilli. Season lightly, cover and simmer for 12–15 minutes over medium heat until soft. 1:53
  6. Stir in the piment d'Espelette and white wine, return the chicken, cover and simmer gently for about 30 minutes until cooked through. 2:23
  7. Lift out the chicken and reduce the sauce until it coats a spoon, then spoon it back over the chicken. 2:37

Tip. Serves 4. Traditionally served with steamed potatoes or rice; green beans or a salad keep it lower in carbs. If you are not used to Espelette pepper, add a little and more at the end.

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

One serve gives you 1 of 4

Energy581 kcal2,430 kJ
Protein49 g99% of a day
Fibre4.3 g15% of a day
Carbohydrate17 g13 g net · 8.2 g sugars6% of a day
Fat33 g7.7 g saturated42% of a day
Sodium540 mg24% of a day

Where the energy comes from one serve

  • Net carbs 10%
  • Protein 36%
  • Fat 54%

Low carb: under 26% of the energy is from carbs.

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

Vitamin C High92%

83 mg a serve, mostly from red capsicum (38%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High77%

42 µg a serve, mostly from chicken (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High62%

1 mg a serve, mostly from chicken (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High35%

3.9 mg a serve, mostly from chicken (83%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High26%

31 µg a serve, mostly from ripe tomatoes (51%). 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 High24%

220 µg a serve, mostly from ripe tomatoes (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 E High24%

3.6 mg a serve, mostly from olive oil (36%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium High22%

1050 mg a serve, mostly from ripe tomatoes (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B12 High21%

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 Source19%

3.5 mg a serve, mostly from chicken (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium Source18%

75 mg a serve, mostly from chicken (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-3 Source16%

0.3 g a serve, mostly from chicken (65%). 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.

Folate Source15%

60 µg a serve, mostly from ripe tomatoes (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Calcium5%

67 mg a serve, mostly from chicken (38%). 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 (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 750g; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.