Ukrainian · lunch, dinner
Stewed Gizzards with Tomato and Sour Cream (Shlunochky)
Шлуночки
Video by Олена Томашевська on YouTube, in Ukrainian · Open on YouTube
- 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.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
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.
- Rinse and trim the gizzards, leave them whole, cover with boiling water and simmer, skimming off any foam. 0:35
- 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
- Cut the 2 onions in half, then into quarter rings. 3:15
- 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
- Cut the cooled gizzards into thin strips and finely chop the garlic. 4:40
- 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
- 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
- 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
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.
Show the other 5
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.