Eastern European · dinner

Shkmeruli (Georgian Garlic Chicken in Milk Sauce)

Shkmeruli (Georgian Garlic Chicken in Milk Sauce) — from No Frills Kitchen's cooking video Watch how it’s made · 3:17

Video by No Frills Kitchen on YouTube · Open on YouTube

60 minServes 4422 kcal a serve
  • Keto (7.2 g net carbs a serve)
  • Gluten-free ingredients
  • Nut-free

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

Crisp-skinned chicken baked in a garlicky butter-and-milk sauce: about 30 g protein and 7 g net carbs a serve, 64% of the energy from fat, and rich in selenium, vitamins B6 and B12 and zinc.

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 200 °C (400 °F). Cut out the chicken's backbone with poultry shears (save it for stock), press the bird flat, pat dry and season well on both sides with salt and pepper. 0:25
  2. Heat the oil in a heavy oven-safe frying pan over medium heat and sear the chicken skin-side down without moving it for about 8–10 minutes until deep golden and crisp. Flip and cook the other side for 5–10 minutes, then set it aside uncovered. 1:04
  3. Lower the heat, melt half the butter until foamy, add the garlic and stir for about 30 seconds. Slowly whisk in the milk and bring to a gentle simmer. 1:28
  4. Return the chicken, skin-side up, and roast until the thickest part of the breast reads 74 °C (165 °F), roughly 15–40 minutes depending on size. 1:54
  5. Rest the chicken on a board. Back on medium-low heat, whisk the remaining butter into the sauce a piece at a time until glossy. Cut the chicken into quarters and serve in the sauce. 2:18

Tip. In Georgia it's mopped up with crusty bread; for keto, serve with green beans, a leafy salad or cauliflower mash. Cook to temperature — a 1 kg bird took 15–20 minutes in the oven in the video.

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

One serve gives you 1 of 4

Energy422 kcal1,770 kJ
Protein30 g61% of a day
Fibre0.2 g1% of a day
Carbohydrate7.4 g7.2 g net · 4.7 g sugars3% of a day
Fat30 g12 g saturated38% of a day
Sodium510 mg22% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 29%
  • Fat 64%

Fits keto: 7.2 g net carbs a serve, with 64% of the energy from fat.

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

Selenium High51%

28 µg a serve, mostly from chicken (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High32%

0.5 mg a serve, mostly from chicken (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin B12 High30%

0.7 µg a serve, mostly from milk (56%). 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 High29%

0.5 g a serve, mostly from vegetable oil (66%). 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.

Zinc High21%

2.3 mg a serve, mostly from chicken (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A Source19%

173 µg a serve, mostly from butter (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium Source11%

137 mg a serve, mostly from milk (75%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Show the other 8
Potassium8%

380 mg a serve, mostly from chicken (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron8%

1.4 mg a serve, mostly from chicken (88%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium8%

34 mg a serve, mostly from chicken (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E8%

1.2 mg a serve, mostly from vegetable oil (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K5%

6.3 µg a serve, mostly from vegetable oil (38%). 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 C3%

2.8 mg a serve, mostly from garlic (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate3%

10 µg a serve, mostly from chicken (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin D2%

0.4 µg a serve, mostly from butter (50%). 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 No Frills Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.