Recipes · Peruvian · Main Courses
Pollo a la Brasa
One serving has 478 kcal and 37 g protein, and at least a fifth of a woman's daily need of niacin (96%), pyridoxine (62%), selenium (52%), phosphorus (45%), pantothenic acid (37%) and zinc (35%). Ready in 300 minutes.
- Preparation: 255 min
- Cooking: 45 min
- Makes: 1 serving (223 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: gluten, poultry, soy, sulphite
Ingredients
- 190 g Chicken, whole, raw
- 10 g Soy sauce
- 6 g Garlic, raw
- 1 g Cumin
- 2 g Paprika
- 8 g Vinegar, red wine
- 5 g Vegetable oil
- 0.5 g Salt
Method
- Combine the soy sauce, garlic, cumin, paprika, vinegar and salt into a marinade, and rub it all over the chicken.
- Marinate in the fridge for at least 4 hours, or overnight for the best flavor.
- Preheat the oven to 200°C (400°F) and place the chicken on a rack over a roasting tray, brushing with the oil.
- Roast for 40-45 minutes, turning once, until deep golden and cooked through (74°C/165°F) and the juices run clear.
- Rest for 5 minutes before carving and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 478 kcal | 23% |
| Carbohydrates | 4 g | |
| Water | 144 mL | |
| Fiber | 1 g | 3% |
| Protein | 37 g | 77% |
| Tryptophan | 0.41 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.8 g | |
| Leucine | 2.7 g | |
| Lysine | 2.9 g | |
| Methionine | 0.95 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 34.2 g | |
| Monounsaturated | 13.2 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 8.2 g | |
| Saturated | 9 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 143 mg | |
| Calcium | 49.5 mg | 5% |
| Copper | 0.14 mg | 16% |
| Iron | 3.1 mg | 17% |
| Magnesium | 54.5 mg | 18% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 317 mg | 45% |
| Potassium | 493 mg | 10% |
| Selenium | 28.4 µg | 52% |
| Sodium | 881 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 13.4 mg | 96% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 14.1 µg | 4% |
| Cobalamin (vitamin B12) | 0.59 µg | 25% |
| Choline | 118 mg | 28% |
| Vitamin A | 128 µg | 18% |
| Vitamin C | 5 mg | 7% |
| Vitamin D (D2 + D3) | 19 IU | 3% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 13.8 µg | 15% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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