Ukrainian · lunch, dinner

Stewed Gizzards with Tomato and Sour Cream (Shlunochky)

Шлуночки

Video by Олена Томашевська on YouTube, in Ukrainian · Open on YouTube

110 minServes 5360 kcal a serve
  • Low carb (9.1 g net carbs) but not keto: 33% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Nut-free

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

About 47 g protein and 9 g net carbs a serve: gizzards are a lean, budget cut, slowly stewed in tomato and onion with just 2 tbsp of sour cream.

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Ingredients 16

Method

The cook speaks Ukrainian; 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. Rinse and trim the gizzards, leave them whole, cover with boiling water and simmer, skimming off any foam. 0:35
  2. Add the halved onion, 2 bay leaves, a heaped tsp of salt, the allspice and peppercorns. Cover and simmer another 30–40 minutes (45–50 in all). Lift out the gizzards to cool; discard the broth, onion and bay. 1:50
  3. Cut the 2 onions in half, then into quarter rings. 3:15
  4. Heat the butter and 1 tbsp oil in a well-heated frying pan and fry the onion until translucent and just golden. Grate the carrot and blend the tomatoes meanwhile. 3:37
  5. Cut the cooled gizzards into thin strips and finely chop the garlic. 4:40
  6. Add the tomatoes, carrot and garlic to the onion, lower the heat and stew until soft. Stir 2 tbsp sour cream into 100–150 ml water so it doesn't curdle and pour it in. 5:58
  7. Add the gizzards and a little more water (up to about 1 cup), the pepper, chicken seasoning and ½ tsp salt. Cover and simmer on medium about 30 minutes. 7:15
  8. Stir in the chopped herbs, let it bubble for a minute, then turn off the heat and serve. 8:43

Tip. The cook uses turkey gizzards; chicken work the same. Serves about 5 (not stated). She serves it with boiled rice and cabbage salad — the salad alone keeps it lower in carbs.

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

One serve gives you 1 of 5

Energy360 kcal1,510 kJ
Protein48 g95% of a day
Fibre2.5 g9% of a day
Carbohydrate12 g9.1 g net · 4.9 g sugars4% of a day
Fat13 g5 g saturated17% of a day
Sodium570 mg25% of a day

Where the energy comes from one serve

  • Net carbs 11%
  • Protein 55%
  • Fat 34%

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

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

Selenium High115%

63 µg a serve, mostly from chicken or turkey gizzards (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High66%

1.6 µg a serve, mostly from chicken or turkey gizzards (98%). 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.

Zinc High64%

7 mg a serve, mostly from chicken or turkey gizzards (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron High31%

5.5 mg a serve, mostly from chicken or turkey gizzards (87%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin A High22%

196 µg a serve, mostly from carrot (60%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Omega-3 Source19%

0.3 g a serve, mostly from vegetable oil (80%). 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 B6 Source18%

0.3 mg a serve, mostly from chicken or turkey gizzards (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C Source17%

15 mg a serve, mostly from tomatoes (46%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source12%

570 mg a serve, mostly from chicken or turkey gizzards (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source10%

1.4 mg a serve, mostly from vegetable oil (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Vitamin K8%

9.9 µg a serve, mostly from tomatoes (40%). 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.

Folate8%

33 µg a serve, mostly from onions (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium6%

74 mg a serve, mostly from chicken or turkey gizzards (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Magnesium5%

23 mg a serve, mostly from onions (26%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin D1%

0.1 µg a serve, mostly from butter (83%). 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 Олена Томашевська; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.