Recipes · Indonesian · Main Courses
Ayam Penyet (Smashed Fried Chicken)
One serving has 651 kcal and 35 g protein, and at least a fifth of a woman's daily need of pyridoxine (74%), selenium (71%), niacin (70%), cobalamin (52%), phosphorus (51%) and vitamin C (48%). Ready in 40 minutes.
- Preparation: 20 min
- Cooking: 20 min
- Makes: 1 serving (292 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 8 g Garlic, raw
- 2 g Turmeric
- 1.2 g Salt
- 18 g Vegetable oil
- 20 g Chili peppers, red, raw
- 30 g Tomatoes, raw
- 10 g Shallots, raw
- 3 g Sugar, brown
Method
- Rub the chicken with half the garlic, the turmeric and half the salt; let it marinate for 15-20 minutes.
- Heat half the oil in a pan and fry the chicken for 6-8 minutes per side until deeply golden and cooked through (74°C/165°F).
- Meanwhile make the sambal: fry the chili, remaining garlic and shallots in the remaining oil until softened, then add the tomato and cook until it breaks down.
- Blend or pound the fried sambal mixture with the sugar and remaining salt into a coarse, spoonable sauce.
- Place the fried chicken on a plate and smash it firmly with the back of a pestle or a heavy spoon to lightly crush and flatten it, helping it soak up the sambal.
- Spoon the sambal generously over the smashed chicken and serve immediately with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 651 kcal | 31% |
| Carbohydrates | 12 g | |
| Water | 192 mL | |
| Fiber | 1.6 g | 5% |
| 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 | 0.96 g | |
| Fat | 51.5 g | |
| Monounsaturated | 18 g | |
| Polyunsaturated | 17.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 15.3 g | |
| Saturated | 11.9 g | |
| Trans-Fats | 0.29 g | |
| Cholesterol | 196 mg | |
| Calcium | 44.1 mg | 4% |
| Copper | 0.21 mg | 23% |
| Iron | 3 mg | 17% |
| Magnesium | 52.4 mg | 17% |
| Manganese | 0.66 mg | 37% |
| Phosphorus | 354 mg | 51% |
| Potassium | 655 mg | 14% |
| Selenium | 39.3 µg | 71% |
| Sodium | 634 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 19.2 µg | 5% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 99.7 mg | 23% |
| Vitamin A | 68.2 µg | 10% |
| Vitamin C | 36.2 mg | 48% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 43 µg | 48% |
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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