Recipes · Filipino · Grilled Dishes
Chicken Inasal
One serving has 522 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (68%), niacin (64%), pyridoxine (60%), cobalamin (49%), phosphorus (46%) and manganese (37%). Ready in 155 minutes.
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- Preparation: 135 min
- Cooking: 20 min
- Makes: 1 serving (252 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry
Ingredients
- 190 g Chicken thighs, skin-on, raw
- 15 g Lime juice
- 15 g Vinegar, white
- 8 g Garlic, raw
- 5 g Ginger, fresh
- 8 g Lemongrass, raw
- 0.5 g Black pepper
- 1 g Salt
- 1 g Sazón seasoning
- 8 g Vegetable oil
Method
- Crush the lemongrass, garlic and ginger and mix them with the lime juice, vinegar, black pepper and salt to make the marinade.
- Rub the marinade all over the chicken, cover, and refrigerate for at least 2 hours, turning once or twice.
- Warm the oil with the annatto-style seasoning until it turns a warm orange-red; this is the basting oil.
- Heat a grill or griddle pan to medium-high and cook the chicken skin-side down first, basting with the annatto oil every few minutes.
- Turn and continue grilling for 15-18 minutes in total, basting often, until the skin is charred in spots and the juices run completely clear.
- Check the thickest part reaches 74 °C (165 °F) with no pink before serving with the remaining basting oil spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 522 kcal | 25% |
| Carbohydrates | 7.6 g | |
| Water | 168 mL | |
| Fiber | 0.45 g | 2% |
| Protein | 32.3 g | 67% |
| Tryptophan | 0.32 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.8 g | |
| Methionine | 0.84 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.9 g | |
| Fat | 39.7 g | |
| Monounsaturated | 15 g | |
| Polyunsaturated | 11.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9.9 g | |
| Saturated | 9.8 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 186 mg | |
| Calcium | 39.2 mg | 4% |
| Copper | 0.17 mg | 19% |
| Iron | 2.2 mg | 12% |
| Magnesium | 45.4 mg | 15% |
| Manganese | 0.66 mg | 37% |
| Phosphorus | 324 mg | 46% |
| Potassium | 523 mg | 11% |
| Selenium | 37.3 µg | 68% |
| Sodium | 715 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 9 mg | 64% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 14.1 µg | 4% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 91 mg | 21% |
| Vitamin A | 44.1 µg | 6% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 5.7 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 19.8 µg | 22% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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