West African · lunch, dinner
Poulet Yassa (Senegalese Lemon-Onion Chicken)
Video by Chef Lola's Kitchen on YouTube · Open on YouTube
- Gluten-free with a swap: Check the bouillon label; some contain wheat
- Dairy-free
Contains: Gluten, Peanut. Check labels on stock, sauces and spice mixes.
The sauce is built from lemon juice, vinegar, mustard and a big pile of slow-cooked onions rather than cream or sugar. About 26 g of protein per serve, and rich in selenium, vitamin B6 and zinc.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Mix the lemon juice, vinegar, mustard, 2 tbsp oil, garlic, bouillon, habanero, ground ginger, salt and pepper in a bowl. 0:28
- Put the chicken in a large bowl with the sliced onions and bay leaves, pour over the marinade and mix well. Cover and refrigerate for at least a few hours, preferably overnight. 2:08
- Lift the chicken out of the marinade. Heat 2–3 tbsp oil in a wide pot over medium heat and brown the thighs for 5–6 minutes on each side, in batches so the pan isn't crowded. Set aside. 2:54
- Scoop the onions out of the marinade (keep the liquid) and fry them in the same pot for 5–10 minutes until well softened and reduced. 4:06
- Return the chicken, pour in the reserved marinade and ¾ cup stock or water. Simmer on medium-low for 20–25 minutes, stirring now and then, until the chicken is tender and the sauce has thickened. 4:51
- Stir in the olives, if using, and simmer 3–5 minutes more. Adjust the seasoning and scatter with parsley. 5:37
Tip. Time includes 6 hours of marinating (overnight is best). Serve over white rice or mashed potatoes, as the cook suggests. Leftovers taste even better the next day.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 11%
- Protein 26%
- Fat 63%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High47%
26 µg a serve, mostly from chicken thighs (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High29%
0.5 mg a serve, mostly from chicken thighs (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High22%
2.4 mg a serve, mostly from chicken thighs (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High21%
19 mg a serve, mostly from freshly squeezed lemon juice (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source18%
2.7 mg a serve, mostly from peanut oil (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source14%
16 µg a serve, mostly from parsley (67%). 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 Source13%
2.3 mg a serve, mostly from chicken thighs (49%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 Source13%
0.3 µg a serve, mostly from chicken thighs (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.
Potassium Source10%
460 mg a serve, mostly from chicken thighs (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
41 mg a serve, mostly from chicken thighs (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Folate8%
33 µg a serve, mostly from onions (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-38%
0.1 g a serve, mostly from chicken thighs (83%). 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 A6%
56 µg a serve, mostly from chicken thighs (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium5%
69 mg a serve, mostly from onions (33%). 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 thighs (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 Chef Lola's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.