Recipes · Indonesian · Main Courses
Ayam Goreng (Indonesian Fried Chicken)
One serving has 662 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (73%), niacin (68%), pyridoxine (68%), manganese (52%), cobalamin (52%) and phosphorus (51%). Ready in 45 minutes.
- Preparation: 10 min
- Cooking: 35 min
- Makes: 1 serving (356 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 10 g Garlic, raw
- 15 g Shallots, raw
- 2 g Coriander seeds
- 2 g Turmeric
- 5 g Lemongrass, raw
- 1.5 g Salt
- 100 g Water
- 20 g Vegetable oil
Method
- Pound or blend the garlic, shallots, coriander seeds, turmeric and lemongrass into a smooth paste.
- Combine the chicken, spice paste, salt and water in a pot; bring to a simmer and cook, covered, for 20-25 minutes until the chicken is cooked through and the liquid has mostly reduced.
- Lift the chicken out and let it cool slightly and dry a little; reserve the spiced cooking liquid.
- Heat the oil in a pan to about 180°C (350°F).
- Fry the chicken pieces for 6-8 minutes, turning occasionally, until deeply golden and crisp on the outside.
- Drain well and serve hot, with the reserved spiced liquid drizzled over if you like, alongside rice and sambal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 662 kcal | 31% |
| Carbohydrates | 10 g | |
| Water | 255 mL | |
| Fiber | 2 g | 7% |
| Protein | 34.6 g | 72% |
| Tryptophan | 0.35 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.89 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.95 g | |
| Fat | 53.7 g | |
| Monounsaturated | 18.7 g | |
| Polyunsaturated | 18.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 16.3 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0.31 g | |
| Cholesterol | 196 mg | |
| Calcium | 61.8 mg | 6% |
| Copper | 0.22 mg | 24% |
| Iron | 3.5 mg | 20% |
| Magnesium | 56.4 mg | 18% |
| Manganese | 0.93 mg | 52% |
| Phosphorus | 358 mg | 51% |
| Potassium | 601 mg | 13% |
| Selenium | 40.1 µg | 73% |
| Sodium | 752 mg | |
| Zinc | 3.1 mg | 38% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 15.6 µg | 4% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 96.4 mg | 23% |
| Vitamin A | 46 µg | 7% |
| Vitamin C | 4.9 mg | 7% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 2.2 mg | 14% |
| Vitamin K | 41.5 µg | 46% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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