Recipes · Laotian · Grilled Dishes
Ping Kai (Lao Grilled Chicken)
One serving has 489 kcal and 42 g protein, and at least a fifth of a woman's daily need of selenium (87%), niacin (80%), pyridoxine (78%), vitamin K (58%), phosphorus (56%) and zinc (54%). Ready in 65 minutes.
- Preparation: 40 min
- Cooking: 25 min
- Makes: 1 serving (284 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish, poultry
Ingredients
- 220 g Chicken drumsticks, raw
- 15 g Garlic, raw
- 10 g Cilantro, fresh
- 12 g Fish sauce
- 8 g Sugar
- 0.5 g Black pepper
- 10 g Lime juice
- 8 g Vegetable oil
Method
- Pound or blend the garlic and cilantro roots (or stems) into a rough paste.
- Mix the paste with the fish sauce, sugar, black pepper and oil, then rub all over the chicken drumsticks.
- Cover and marinate in the refrigerator for at least 30 minutes, or up to a few hours.
- Grill over medium heat, turning often, for 20-25 minutes, until the skin is charred in spots and the chicken is cooked through (juices run clear, 74 °C/165 °F).
- Squeeze the lime juice over the hot chicken just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 489 kcal | 23% |
| Carbohydrates | 15.2 g | |
| Water | 195 mL | |
| Fiber | 0.76 g | 3% |
| Protein | 41.6 g | 87% |
| Tryptophan | 0.44 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.7 g | |
| Methionine | 1.1 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.5 g | |
| Valine | 1.9 g | |
| Histidine | 1.2 g | |
| Fat | 28.4 g | |
| Monounsaturated | 10 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 7.8 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 202 mg | |
| Calcium | 60.3 mg | 6% |
| Copper | 0.22 mg | 24% |
| Iron | 2.1 mg | 12% |
| Magnesium | 68.6 mg | 22% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 389 mg | 56% |
| Potassium | 630 mg | 13% |
| Selenium | 47.8 µg | 87% |
| Sodium | 1,183 mg | |
| Zinc | 4.3 mg | 54% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 11.2 mg | 80% |
| Pantothenic acid (vitamin B5) | 2.5 mg | 49% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 20.5 µg | 5% |
| Cobalamin (vitamin B12) | 1.2 µg | 51% |
| Choline | 123 mg | 29% |
| Vitamin A | 65.3 µg | 9% |
| Vitamin C | 10.4 mg | 14% |
| Vitamin D (D2 + D3) | 4.4 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 52.4 µg | 58% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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