Spanish · dinner
Pollo al Ajillo: Spanish Garlic Chicken
Video by Spain on a Fork on YouTube · Open on YouTube
- Low carb (5.3 g net carbs) but not keto: 47% of the energy is from fat, and keto meals get about 60% or more
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Lean chicken breast cooked in a light wine-and-broth sauce: about 35 g of protein per serve, olive oil as the only fat, and only a spoonful of flour to thicken, with no cream or butter.
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Ingredients 11
Method
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- Heat the olive oil in a large frying pan over medium heat. Add the 4 skin-on garlic cloves and let them infuse the oil for 5–6 minutes, then lift them out and keep them. 1:08
- Pat the chicken dry, cut into 4 cm chunks and season with salt and pepper. Brown in the garlic oil in a single layer for 3–4 minutes per side; it does not need to be cooked through yet. 2:03
- Add the sliced garlic and stir for about a minute until fragrant but not browned. Stir in the flour and cook 2 minutes. 3:15
- Pour in the white wine and simmer about 3 minutes until slightly thickened. Add the broth, bay leaves and the reserved garlic cloves and bring to the boil. 3:51
- Cover, lower the heat and simmer about 10 minutes until the chicken is cooked through, shaking the pan now and then to thicken the sauce. Scatter with parsley. 4:41
Tip. Serve as a main with roasted potatoes and a green salad, or as tapas. Skinless chicken thighs also work. Use vegetable broth or water with a squeeze of lemon instead of wine if you prefer.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 44%
- Fat 50%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High60%
33 µg a serve, mostly from chicken breasts (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High47%
0.8 mg a serve, mostly from chicken breasts (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High22%
26 µg a serve, mostly from fresh parsley (63%). 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 B12 Source16%
0.4 µg a serve, mostly from chicken breasts (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.
Vitamin E Source15%
2.3 mg a serve, mostly from virgin olive oil (85%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source12%
1.3 mg a serve, mostly from chicken breasts (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source10%
40 mg a serve, mostly from chicken breasts (81%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source10%
0.2 g a serve, mostly from virgin olive 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.
Show the other 7
Iron9%
1.7 mg a serve, mostly from chicken breasts (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium8%
370 mg a serve, mostly from chicken breasts (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C5%
4.1 mg a serve, mostly from garlic (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium3%
43 mg a serve, mostly from chicken breasts (40%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate2%
7.9 µg a serve, mostly from chicken breasts (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A1%
11 µg a serve, mostly from chicken breasts (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.1 µg a serve, mostly from chicken breasts (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 Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.